Quick Answer
Lateral Bound is a intermediate plyometrics exercise that targets your adductors, abductors and glutes. It uses only your bodyweight. Start athletic stance, feet shoulder-width.
Video Tutorial
How to Perform the Lateral Bound
- 1
Start athletic stance, feet shoulder-width.
- 2
Push off outside leg (e.g., right) explosively.
- 3
Bound laterally to opposite side (left).
- 4
Land softly on opposite leg (left), absorbing impact.
- 5
Immediately push off landing leg (left) to bound back right.
- 6
Continue alternating bounds side-to-side.
- 7
Focus on distance and control.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Lateral Bound isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Lateral Box Jump
Quadriceps, Glutes, Abductors, Adductors • Other
Single-Leg Lateral Cone Hop
Quadriceps, Glutes, Abductors, Adductors • Other
Side-to-Side Box Shuffle
Quadriceps, Adductors, Abductors • Other
Lateral Cone Hop
Adductors, Abductors, Quadriceps • Other
Single-Leg Box Jump
Quadriceps, Glutes • Other
Forward Cone/Hurdle Hop
Quadriceps, Glutes • Other
Frequently Asked Questions
What muscles does the Lateral Bound work?
The Lateral Bound primarily works your adductors, abductors and glutes. Secondary muscles include the calves, hamstrings, quadriceps and core.
What equipment do I need for the Lateral Bound?
The Lateral Bound needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Lateral Bound suitable for beginners?
The Lateral Bound is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Lateral Bound should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Lateral Bound every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors, abductors and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.