10 Best Lateral Cone Hops Alternatives for Rehab & Performance

Lateral Cone Hops are done standing. Ranked closest by our scoring: the Lateral Bound, the Lateral Box Jump and the Side Plank Hip Adduction.

If you can’t do Lateral Cone Hops, use exercises that train lateral power and adductor control: skater (lateral bound), Cossack squat, lateral lunge-to-jump, Copenhagen adduction, or side-to-side box jumps. Pick a progression and cue soft, hip-driven landings with knees tracking toes to preserve adductor loading and reduce impact.

Lateral Cone Hops

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Lateral Cone Hops

The steps for Lateral Cone Hops themselves, so you can judge how close each substitute below really is.

Adductors, with abductors, calves, glutes, hamstrings, quadriceps · Other · Intermediate · Compound

  1. Position a number of cones in a row several feet apart.
  2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
  3. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
  4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

The 10 Best Lateral Cone Hops Alternatives

10 substitutes, ranked by how closely each one matches Lateral Cone Hops on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Lateral Bound

    1. Lateral Bound

    99% match

    Adductors · Advanced · Compound

    Pick this when you want a harder version that still works the adductors.

    • Bodyweight
    How to perform it
    1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
    2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
    3. Immediately push off and extend, attempting to bound to the side as far as possible.
    4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
    5. Continue back and forth for several repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: adductors, the same as Lateral Cone Hops
    • Equipment: bodyweight only, the same as Lateral Cone Hops
    • Body position: standing, the same as Lateral Cone Hops
  3. Side Plank Hip AdductionPlay demonstration

    3. Side Plank Hip Adduction

    80% match

    Adductors · Intermediate · Compound

    Pick this when you want an easier version that still works the adductors.

    • Bodyweight
    How to perform it
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
    3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
    4. While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
    5. Slowly lower your leg back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: adductors, the same as Lateral Cone Hops
    • Equipment: bodyweight only, the same as Lateral Cone Hops
  4. Monster WalkPlay demonstration

    4. Monster Walk

    79% match

    Glutes · Intermediate · Compound

    A looser match: it works the glutes rather than the adductors.

    • Bodyweight
    How to perform it
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not adductors
    • Equipment: bodyweight only, the same as Lateral Cone Hops
    • Body position: standing, the same as Lateral Cone Hops
  7. Bodyweight Walking Lunge

    7. Bodyweight Walking Lunge

    71% match

    Quads · Intermediate · Compound

    A looser match: it works the quads rather than the adductors.

    • Bodyweight
    How to perform it
    1. Begin standing with your feet shoulder width apart and your hands on your hips.
    2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
    3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
    4. Step forward with your rear foot, repeating the lunge on the opposite leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, not adductors
    • Equipment: bodyweight only, the same as Lateral Cone Hops
    • Body position: standing, the same as Lateral Cone Hops

Why You Might Need a Lateral Cone Hops Alternative

You might replace Lateral Cone Hops because of ankle/ACL risk, limited plyometric ability, lack of safe landing surface, or specific rehab needs. Substitutes let you isolate adductor strength, reduce impact, or emphasize eccentric control. For example, the Cossack squat loads the adductors through deep hip abduction/adduction with slow tempo, cue a controlled descent with weight on the heel of the working leg to maximize adductor tension. Skater bounds preserve lateral power but reduce vertical load if you shorten the flight and emphasize a low, land-and-absorb pattern.

How to Choose the Right Lateral Cone Hops Substitute

Select a substitute based on your goal: power, hypertrophy, rehab, or motor control. For power, choose skater bounds or side-to-side box jumps and cue an explosive hip extension drive and quick ground contact. For adductor strength or rehab, pick Copenhagen adduction or Cossack squats and use slow eccentric 3–4 second lowers to increase tendon load. Consider equipment, impact tolerance, and progression: regress hops to step-overs or band-resisted lateral walks, and progress by adding height, load, or single-leg variants while maintaining knee tracking and hip alignment.

Lateral Cone Hops FAQ

What muscles does Lateral Cone Hops work?

Lateral Cone Hops primarily target the adductors for medial stabilization and the hip extensors and abductors for propulsion. The exercise also requires eccentric control from the quads and glutes to absorb landing; cue soft knee flexion and land through the midfoot to distribute force across those muscles.

Can I build muscle without doing Lateral Cone Hops?

Yes. To grow adductors and upper-leg muscles, use loaded or high-tension alternatives like Cossack squats, Copenhagen adduction, or slow-tempo lateral lunges. Emphasize time under tension and progressive overload, cue controlled eccentrics and full range of motion to maximize muscle activation.

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