10 Best Lateral Cone Hops Alternatives for Rehab & Performance

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

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lateral Cone Hops

Lateral Cone Hops
Primary muscle
Adductors
Equipment
Other
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps

How to perform Lateral Cone Hops
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Lateral Bound

    1. Lateral Bound

    99% match
    • Adductors
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    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
  2. Side Plank Hip AdductionPlay demonstration

    2. Side Plank Hip Adduction

    80% match
    • Adductors
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  3. Monster WalkPlay demonstration

    3. Monster Walk

    79% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  4. Bodyweight Walking Lunge

    4. Bodyweight Walking Lunge

    71% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  5. Alternate Leg Diagonal Bound

    5. Alternate Leg Diagonal Bound

    70% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Assume a comfortable stance with one foot slightly in front of the other.
    2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
    3. It may help to use a line on the ground to guage distance from side to side.
    4. Repeat the sequence with the other 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
  6. Lunge With JumpPlay demonstration

    6. Lunge With Jump

    70% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

    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. Lunge With TwistPlay demonstration

    7. Lunge With Twist

    70% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
    6. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, not adductors
    • Equipment: bodyweight only, the same as Lateral Cone Hops
    • Body position: standing, the same as Lateral Cone Hops
  8. Forward LungePlay demonstration

    8. Forward Lunge

    70% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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
  9. Walking High Knees LungePlay demonstration

    9. Walking High Knees Lunge

    70% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart.
    2. Lift your right knee up towards your chest as high as you can while balancing on your left leg.
    3. Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
    4. Push off with your right foot and bring your left knee up towards your chest.
    5. Step forward with your left foot and lower your body into a lunge position.
    6. Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: your heart and lungs, not adductors
    • Equipment: bodyweight only, the same as Lateral Cone Hops
    • Body position: standing, the same as Lateral Cone Hops
  10. Side Lying Hip AdductionPlay demonstration

    10. Side Lying Hip Adduction

    69% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs straight and stacked on top of each other.
    2. Place your bottom arm under your head for support.
    3. Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
    4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: adductors, the same as Lateral Cone Hops
    • Equipment: bodyweight only, 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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