Lateral Bound
Primary
Plyometrics
Secondary
Glutes, Quadriceps, Adductors
Equipment
None
Difficulty
Intermediate
Type
Squat
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For training your plyometrics, the Lateral Bound is a solid intermediate-level squat pattern movement in the plyometric category. Use for lateral power development and single-leg stability. Essential for field sport athletes.
Everything You Need to Know About the Lateral Bound
The Lateral Bound is a intermediate difficulty exercise that targets your Glutes (medius) and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lateral power development and single-leg stability. Essential for field sport athletes. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes looking to improve lateral movement and single-leg power. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Lateral Bound — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Lateral Bound?
- 1
Stand on your right leg with knee slightly bent.
- 2
Push off powerfully to the left, driving through the hip.
- 3
Land softly on your left leg, absorbing impact with bent knee.
- 4
Stabilize briefly, then bound back to the right.
- 5
Continue alternating sides with control.
What are the best tips for the Lateral Bound?
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.
Common Lateral Bound mistakes
Not pushing far enough laterally.
Squatting patterns like the Lateral Bound load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes (medius) absorb the work.
Knee collapsing inward on landing.
Letting your knees collapse inward during the Lateral Bound puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Rushing without stabilizing between bounds.
Rushing through the Lateral Bound reduces the time your Glutes (medius) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Landing with a straight leg.
Squatting patterns like the Lateral Bound load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes (medius) absorb the work.
Lateral Bound — who it's best for
Intermediate athletes looking to improve lateral movement and single-leg power.
How to Program the Lateral Bound
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5-6 reps per side. Rest 60 seconds between sets.
What are good alternatives to the Lateral Bound?
Skater Hop
Single-Leg Box Jump
Split Jump
Other Variations
- Single Response Lateral Bound
- Lateral Bound to Stick
- Lateral Bound Over Hurdle
- Weighted Lateral Bound
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Lateral Bound — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Perform on a non-slip surface.
- Start with smaller bounds and progress.
- Focus on knee alignment on landing.