Primary
Plyometrics
Secondary
Glutes, Hamstrings, Hip Flexors
Equipment
None
Difficulty
Advanced
Type
Hinge
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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.
Single-leg bounds are an advanced running power drill that develops the explosive hip extension and knee drive used in sprinting. Each bound exaggerates the running stride, teaching you to apply maximum force with each ground contact while maintaining rhythm.
When to use it
Use for sprint power development and running efficiency. Great warm-up for track athletes.
Who it's for
Intermediate to advanced athletes focusing on sprint and running performance.
Drive your arms aggressively in opposition to your legs and focus on both height and distance with each bound. Land on the ball of your foot and immediately drive into the next bound without pausing.
Browse all plyometrics exercises
Also targets: Glutes, Hamstrings, Hip Flexors
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Start with a jogging approach or standing position.
Drive one knee up forcefully while pushing off the ground.
Achieve maximum height and distance with each bound.
Land on the opposite foot with bent knee.
Immediately drive into the next bound.
Drive your arms in opposition to your legs.
Focus on both height and distance.
Keep your torso upright with slight forward lean.
Maintain rhythm and power throughout.
Use single-leg bounds for sprint power development and running mechanics training. Program 3-4 sets of 30-40 yards with full recovery between sets. Progress from power skips when you have consistent rhythm and technique.
Not driving the knee high enough.
Letting your knees drift away from the intended line during the Single-Leg Bound changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Insufficient arm drive.
Hip hinge movements like the Single-Leg Bound depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes guide the movement.
Landing flat-footed instead of on the ball of foot.
Your foot position during the Single-Leg Bound determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Losing rhythm between bounds.
Hip hinge movements like the Single-Leg Bound depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes guide the movement.
Intermediate to advanced athletes focusing on sprint and running performance.
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 30-40 yards. Rest 90-120 seconds between sets.
This is one example of how Single-Leg Bound could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Single-Leg Bound
The Single-Leg Bound primarily targets the Glutes, Hip Flexors, making it an effective exercise for plyometrics development. Secondary muscles worked during the Single-Leg Bound include Hamstrings, Quadriceps, providing additional training stimulus. Stabilizer muscles engaged include Core, Calves.
The Single-Leg Bound is rated as advanced difficulty, meaning it requires some training experience. Intermediate to advanced athletes focusing on sprint and running performance. Focus on proper technique and consider starting with easier variations.
For the Single-Leg Bound, the recommended approach depends on your goals. 3-4 sets of 30-40 yards. Rest 90-120 seconds between sets. For strength, use 20-30 yards. For muscle growth, perform 30-40 yards. For endurance, complete 50-60 yards.
Yes, the Single-Leg Bound can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting plyometrics.
Good alternatives to the Single-Leg Bound include: Power Skip, Broad Jump, Lateral Bound. These exercises target similar muscle groups as the Single-Leg Bound and can be used as substitutes based on your equipment availability, gym setup, or training preferences.