Lateral Bound

How to do the Lateral Bound

1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
3. Immediately push off and extend, attempting to bound to the side as far as possible.
4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
5. Continue back and forth for several repetitions.

Muscles worked

Role	Muscles
Primary	adductors
Secondary	abductors, calves, glutes, hamstrings, quads
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same adductors, with and without kit.

Lateral Box Jump Other Equipment Lateral Cone Hops Other Equipment Band Hip Adductions Resistance Bands Adductor Foam Roller Thigh Adductor Machine Lying Bent Leg Groin Other Equipment

Common questions

What muscles does the Lateral Bound work?

The Lateral Bound primarily works the adductors, with the abductors, calves, glutes, hamstrings, and quads as secondary movers. Lateral Box Jump, Lateral Cone Hops, and Carioca Quick Step train the same muscle, across 5 equipment types.

What equipment do you need for the Lateral Bound?

None — the Lateral Bound is bodyweight, so it works at home, in a hotel room or outdoors. Lateral Box Jump and Lateral Cone Hops also need nothing.

Is the Lateral Bound suitable for beginners?

Yes, the Lateral Bound is rated beginner. 5 harder options for the same muscle are catalogued.

Where should the Lateral Bound go in a workout?

Early — the Lateral Bound is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Lateral Box Jump Other Equipment Lateral Cone Hops Other Equipment Carioca Quick Step Bodyweight Thigh Adductor Machine Groin and Back Stretch Bodyweight Groiners Bodyweight