Lateral Bound

Lateral Bound — Start position — Start position

Lateral Bound — End position — End position

Region: Hip & Glute
Equipment: Body Only
Category: Plyometrics
Level: Beginner
Mechanic: compound
Force: push

Muscles worked

adductors
abductors
calves
glutes
hamstrings
quadriceps

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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.

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