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Lateral Bound, starting position 
Lateral Bound, finishing position
PlyometricsbeginnerBodyweight
Lateral Bound
Primary
Adductors
Secondary
Abductors, Calves, Glutes, Hamstrings, Quadriceps
Equipment
Bodyweight
Level
beginner
Lateral Bound demonstration
How to Perform
- 1Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
- 2Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
- 3Immediately push off and extend, attempting to bound to the side as far as possible.
- 4Upon landing, immediately push off in the opposite direction, returning to your original start position.
- 5Continue back and forth for several repetitions.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
AdductorsAbductorsCalvesGlutesHamstringsQuadriceps
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Lateral Bound work?
Lateral Bound primarily targets the Adductors. It also works the Abductors, Calves, Glutes, Hamstrings, Quadriceps as secondary muscles.
What equipment do I need for Lateral Bound?
Lateral Bound requires Bodyweight.
Is Lateral Bound suitable for beginners?
Yes, Lateral Bound is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Lateral Bound
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.