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Lateral Bound

Lateral Bound is a beginner compound bodyweight plyometrics that mainly works your adductors (inner thighs), with help from your abductors (outer hips), calves, glutes, hamstrings and quads.

💪 Adductors (inner thighs)🏋️ Bodyweight📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Lateral Bound: starting position
Starting position
Lateral Bound: end position
End position

How to do the lateral bound

  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.

Muscles worked

Primary: Adductors (inner thighs)Secondary: Abductors (outer hips)Secondary: CalvesSecondary: GlutesSecondary: HamstringsSecondary: Quads

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Lateral Bound alternatives

Exercises that train the same main muscle, including options with other equipment.

Lateral Box JumpOther · BeginnerCarioca Quick StepBodyweight · BeginnerLateral Cone HopsOther · Beginner

FAQ

What muscles does the lateral bound work?

It mainly works your adductors (inner thighs); your abductors (outer hips), calves, glutes, hamstrings and quads assist.

How many sets and reps of lateral bound should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the lateral bound good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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