Lateral Bound
The Lateral Bound is a compound plyometric exercise using only your body weight. It primarily targets the adductors, with the abductors, calves, glutes, hamstrings, and quadriceps working as secondary muscles. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
compoundEquipment
body onlyCategory
plyometrics
Instructions
- 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.