Body weight
Cone drill (change of direction)
Cone drill (change of direction) mainly works your quads, glutes, and calves. It also helps your inner thighs, hamstrings, and abs.
Step by step
- Run toward the cone and sink your hips low.
- Plant the outside foot and push off sideways.
- Look ahead and accelerate out of the turn.
What you should feel
Quick work in your thighs, glutes and calves as you cut and turn; your knees and ankles should not twist.
Common mistake
Turning with straight, stiff legs; lower your hips and plant your foot before changing direction.
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Back squatQuads, Glutes
Front squatQuads, Glutes
Hack squatQuads
Goblet squatQuads, Glutes
Dumbbell front squatQuads, Glutes
Slow goblet squat (3 s down)Quads, GlutesQuestions
What muscles does the cone drill (change of direction) work?
Cone drill (change of direction) mainly works your quads, glutes, and calves. It also helps your inner thighs, hamstrings, and abs.
Can I do the cone drill (change of direction) at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the cone drill (change of direction)?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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