Exercise library · Adductors

How to Do Lateral Bound

Step-by-step instructions, muscles worked and workouts that use the lateral bound.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.