Single-Cone Sprint Drill

A upper legs exercise targeting the quadriceps.

Single-Cone Sprint Drill demonstration
Single-Cone Sprint Drill — demonstration

Body part

Upper Legs

Equipment

Other

Target muscles

Quadriceps

Secondary muscles

Calves, Glutes, Hamstrings

How to do Single-Cone Sprint Drill

  1. This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.

  2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.

  3. Rest after three trips around the cone.

Muscles worked

Primary (target)

Quadriceps

Secondary

CalvesGlutesHamstrings

Related exercises

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Body WeightQuadriceps

Alternate Leg Diagonal Bound

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Backward Drag

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Barbell Squat

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Barbell Squat To A Bench

BarbellQuadriceps

Barbell Step Ups

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All upper legs exercises →

Track Single-Cone Sprint Drill in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →