Primary
Plyometrics
Secondary
Glutes, Quadriceps, Adductors
Equipment
None
Difficulty
Intermediate
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Lateral bounds develop single-leg power and knee stability in the frontal plane, critical for cutting, pivoting, and change-of-direction ability. This exercise trains the gluteus medius as a primary mover while challenging ankle and hip stabilizers on every landing.
When to use it
Use for lateral power development and single-leg stability. Essential for field sport athletes.
Who it's for
Intermediate athletes looking to improve lateral movement and single-leg power.
Push laterally through your hip, not just hopping side to side. Land softly with your knee tracking over your toes and stabilize briefly before bounding back. The quality of your landing matters as much as the power of your push-off.
Browse all plyometrics exercises
Also targets: Glutes, Quadriceps, Adductors
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Stand on your right leg with knee slightly bent.
Push off powerfully to the left, driving through the hip.
Land softly on your left leg, absorbing impact with bent knee.
Stabilize briefly, then bound back to the right.
Continue alternating sides with control.
Focus on pushing laterally, not just hopping side to side.
Land softly with your knee tracking over your toes.
Use your arms to help generate momentum.
Stick each landing before bounding to the other side.
For general fitness, start Lateral Bound with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Not pushing far enough laterally.
Squatting patterns like the Lateral Bound coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (medius) carries the intended load.
Knee collapsing inward on landing.
Letting your knees drift away from the intended line during the Lateral Bound changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Rushing without stabilizing between bounds.
Rushing through the Lateral Bound makes it easier to lose position and harder to keep tension on your Glutes (medius). Slow down enough to control both the lifting and lowering portions of each rep.
Landing with a straight leg.
Squatting patterns like the Lateral Bound coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (medius) carries the intended load.
Intermediate athletes looking to improve lateral movement and single-leg power.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 5-6 reps per side. Rest 60 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Lateral Bound could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Lateral Bound
The Lateral Bound primarily targets the Glutes (medius), Quadriceps, making it an effective exercise for plyometrics development. Secondary muscles worked during the Lateral Bound include Adductors, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Ankle Complex.
Our library labels Lateral Bound as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Lateral Bound. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Lateral Bound is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Lateral Bound include: Skater Hop, Single-Leg Box Jump, Split Jump. These exercises target similar muscle groups as the Lateral Bound and can be used as substitutes based on your equipment availability, gym setup, or training preferences.