Lateral Bound

Lateral Bound is a beginner-level compound in the plyometrics category that primarily works the adductors. It also recruits the abductors, calves, glutes, hamstrings and quads. It is performed with bodyweight.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.