Calves · Compound movement

Cone Hops

A compound exercise that targets the calves with secondary work in quads, glutes. Performed with bodyweight.

Cone Hops exercise demonstration — targets the calves
Illustration: Everkinetic (CC BY-SA 4.0)

Primary muscle

Calves

Secondary muscles

Quads, Glutes

Equipment

Bodyweight

Difficulty

Advanced

How to perform the Cone Hops

  1. Line up a few low cones or markers a short stride apart and stand at the first with the feet together.
  2. Hop forward over each cone with both feet, keeping the jumps quick and low rather than high and slow.
  3. Drive off the balls of the feet and use a short, springy knee bend to bound from one cone to the next.
  4. Absorb each landing softly through the ankles and knees, stay balanced over the mid-foot, and reset to the start to repeat.

Suggested working range: 3–6 reps. Default progression: manual.

Common mistakes

  • •Jumping high and slow over each cone instead of keeping the hops quick, low, and reactive.
  • •Landing flat-footed and heavy rather than springing softly off the balls of the feet.
  • •Drifting off balance to the side between cones instead of staying centred over the mid-foot.
  • •Letting the tempo sag as fatigue sets in rather than stopping while the hops are still crisp.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.

Standing Calf Raise exercise demonstration — targets the calves

Standing Calf Raise

Calves · Bodyweight

Seated Calf Raise exercise demonstration — targets the calves

Seated Calf Raise

Calves · Dumbbell

Leg Press Calf Raise exercise demonstration — targets the calves

Leg Press Calf Raise

Calves · Machine

Smith Machine Calf Raise exercise demonstration — targets the calves

Smith Machine Calf Raise

Calves · Machine

Single-Leg Calf Raise

Calves · Bodyweight

Use this exercise in a program

The Cone Hops fits naturally into hypertrophy and strength splits that prioritize calves volume.

Browse training programs →

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