Lateral Bound
A bodyweight power drill where you bound sideways from one leg to the other, building single leg strength and control in the frontal plane. It suits anyone training athletic movement, not just straight ahead strength.
- Primary musclesQuads
- Secondary musclesGlutes, Calves, Hamstrings
- EquipmentBodyweight
- LevelBeginner · compound
How to do the lateral bound
- Stand with your feet apart, turned sideways to the direction you plan to bound toward.
- Drop into a small squat and shift your weight onto your outside leg.
- Push off that leg and jump sideways as far as you comfortably can.
- Land softly on the other leg, bending your knee to absorb the impact.
- Immediately push off in the opposite direction to bound back the way you came.
- Continue bounding back and forth for the set.
Original library instructions (5 steps)
- Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
- Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
- Immediately push off and extend, attempting to bound to the side as far as possible.
- Upon landing, immediately push off in the opposite direction, returning to your original start position.
- Continue back and forth for several repetitions.
Common mistakes
- Landing with a stiff, locked knee, which sends the impact into the joint; bend the knee to absorb it.
- Bounding too far too soon; build up the distance gradually as your control improves.
- Looking down at your feet while landing, which throws off your balance; keep your eyes up.
- Rushing the landing before pushing off again; pause briefly to find your balance before the next bound.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 6 bounds per side, 60 to 90 seconds rest |
| Muscle | 3 sets of 8 to 10 bounds per side, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 10 to 12 bounds per side, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Start with small hops from side to side before trying to cover real distance with each bound.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the lateral bound good for beginners?
It takes some coordination, so beginners should start with short, slow hops before bounding for distance. Anyone new to landing on one leg should build up gradually.
What muscles does the lateral bound work?
It mainly trains the quads, with the glutes, calves and hamstrings all working hard to push off, absorb the landing, and control your balance.
