Exercise guide
4 Cone Single Foot Lateral Hops
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This plyometric drill develops lateral power, ankle stability, and explosive strength in the lower body while challenging core control. It is highly effective for improving change-of-direction mechanics and strengthening the stabilizers of the knee and hip.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place 4 cones (or markers) in a straight line, spaced approximately 12 to 18 inches apart.
- Stand at one end of the line on your right foot, lifting the left foot completely off the ground.
- Maintain a slight bend in the standing knee and keep your arms in an athletic 'ready' position.
How to do it
- Hop laterally over the first cone, landing softly on the same foot while absorbing the impact through the hip and knee.
- Immediately explode into the next hop, moving across all four cones with minimal ground contact time.
- Exhale sharply on each jump and inhale during the brief transition between hops.
- Once the line is finished, reset and repeat the sequence or switch to the other leg.
Form checklist
- Land on the mid-foot and quickly transition to the heel to absorb force.
- Keep the knee tracked directly over the toes; do not let it cave inward upon landing.
- Maintain a braced core to prevent the torso from leaning excessively to the side.
- Keep your gaze forward rather than looking directly down at your feet.
Pro tips
- Focus on 'stiff' landings where you spend as little time on the ground as possible to maximize the stretch-shortening cycle.
- Drive the opposite arm forward as you hop to create counter-balance and generate more lateral force.
Make it harder
- Increase the distance between the cones to require more power for each lateral bound.
- Hold a light medicine ball at chest height to increase the demand on your core and stabilizers.
Frequently asked
- What muscles does the 4 cone single foot lateral hops work?
- The 4 cone single foot lateral hops primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors as secondary muscles.
- What equipment do you need for the 4 cone single foot lateral hops?
- The 4 cone single foot lateral hops requires no equipment — just your body weight.
- Is the 4 cone single foot lateral hops good for beginners?
- The 4 cone single foot lateral hops is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps
- Alternate Leg Kick Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps