Lateral Bound

A beginner conditioning exercise for the adductors, hip abductors, calves, glutes, hamstrings and quads, with no equipment.

Movement guide

Lateral Bound

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusAdductors · Hip abductors · Calves · Glutes · Hamstrings · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Lateral Bound demonstrated on the 3D figure

3D demoLateral BoundBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Lateral cone hops demonstrated on the 3D figure

3D demoLateral cone hopsIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Adductors. Also: Hip abductors, Calves, Glutes, Hamstrings, Quads.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Lateral box jump demonstrated on the 3D figure

3D demoLateral box jumpAdvanced · A step

Single-leg lateral hop demonstrated on the 3D figure

3D demoSingle-leg lateral hopAdvanced · Other / check instructions

Carioca Quick StepBeginner · Other / check instructions

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Questions people ask

What muscles does the Lateral Bound work?

Mainly the adductors, with help from the hip abductors, calves, glutes, hamstrings and quads.

What equipment do I need for the Lateral Bound?

No equipment: your body weight and a little floor space.

Is the Lateral Bound good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Lateral cone hops.

How do I make the Lateral Bound harder?

Progress to the Lateral cone hops, or add load, range or slower lowering once your form is solid.