Legs / Beginner / Compound (multi-joint)

Lateral Bound

An explosive bodyweight exercise for the adductors, with the hip abductors, calves and glutes assisting.

At a glance

Primary

Adductors

Secondary

Hip abductors (glute med), Calves, Glutes, Hamstrings, Quads

Equipment

Bodyweight

Movement pattern

Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Landing with the knee caving in and the foot rolling.

  Why it hurts: Single-leg lateral landings are the main cause of ankle sprains and knee valgus strain.

  ✓ Instead: Stick each landing for a second, knee over the toes and hip back, before the next bound. Shorten the distance until it is quiet.

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