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Lateral Bound

The Lateral Bound primarily targets your Adductors, with support from Abductors, Calves, Glutes, Hamstrings, Quadriceps. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Adductors Secondary muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps

How to perform Lateral Bound

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

Frequently asked questions

What are the primary muscles targeted during lateral bounds?

Lateral bounds primarily target the gluteus medius and maximus to drive explosive horizontal movement. They also engage the quads and calves for stabilization and force production.

How can I improve my balance when landing a lateral bound?

Focus on landing softly with a mid-foot strike and immediately hinging at the hips to absorb force. Keeping a slight bend in the knee and engaging the core will stabilize the pelvis upon impact.

What is a common mistake to avoid during this exercise?

Avoid letting the landing knee collapse inward, which puts unnecessary stress on the ACL. Ensure the knee remains tracked over the toes and the hips stay square to the front.

How should a beginner modify the lateral bound?

Beginners should reduce the jump distance and focus on a controlled lateral step-to-balance. Gradually increase the explosive power and jump width as stability and landing mechanics improve.

How should lateral bounds be programmed for athletic performance?

Perform 3 to 5 sets of 5 to 8 reps per side at the start of a workout when the nervous system is fresh. Focus on maximum power output and quality of movement rather than high-rep fatigue.

Sample sets & reps for Lateral Bound

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Adductors exercises

  • Adductor — stretch
  • Adductor/Groin — stretch
  • Band Hip Adductions — band
  • Carioca Quick Step — other
  • Groin and Back Stretch — stretch

See all Adductors exercises →

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