Quick Answer
Single-Leg Bound is a advanced plyometrics exercise that targets your glutes, quadriceps and calves. It uses only your bodyweight. Stand on one leg with a slight knee bend.
Video Tutorial
How to Perform the Single-Leg Bound
- 1
Stand on one leg with a slight knee bend.
- 2
Drive off that leg explosively, pushing forward and up for distance.
- 3
Land on the opposite leg, absorbing softly through the hip and knee.
- 4
Stick the landing or immediately bound onto the next leg.
- 5
Use the arms to drive momentum; focus on covering distance with 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.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Single-Leg Bound isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single-Leg Bound work?
The Single-Leg Bound primarily works your glutes, quadriceps and calves. Secondary muscles include the hamstrings and core.
What equipment do I need for the Single-Leg Bound?
The Single-Leg 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 Single-Leg Bound suitable for beginners?
The Single-Leg Bound is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Single-Leg 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 Single-Leg Bound every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes, quadriceps and calves more frequently, alternate harder and easier variations and keep overall weekly volume moderate.