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Lateral Bound

Exercise Data

Type: Plyometrics
Main Muscle Worked: Adductors
Other Muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps
Equipment: Body Only
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: N/A
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Lateral Bound Guide

Main Muscle: Adductors

  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.



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