ENVI
All muscles
Loading 3D model…
Drag to rotate · scroll/pinch to zoom · tap to select · double-click to zoom in on a muscle

Adductors

Lateral Cone Hops

Lateral Cone Hops (Start)Lateral Cone Hops (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePush

A plyometric drill where you hop sideways over cones or low hurdles.

Plyometrics
Primary musclesAdductors
Secondary musclesAbductorsCalvesGlutesHamstringsQuadriceps

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.2 kcal/min

Estimate range 31–51 kcal (±25 %)

Muscle mass worked30 %
Effort during a set13.2 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Line up a row of low cones or hurdles beside you.
  2. 2Stand with your feet together.

How to perform

  1. 1Hop sideways over the first cone.
  2. 2Land softly on both feet.
  3. 3Immediately hop over the next.
  4. 4Continue down the line and return.

Stretches for Adductors

See all