Lateral Bound
How to do the Lateral Bound
- 1
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
- 2
Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
- 3
Immediately push off and extend, attempting to bound to the side as far as possible.
- 4
Upon landing, immediately push off in the opposite direction, returning to your original start position.
- 5
Continue back and forth for several repetitions.
How to program the Lateral Bound
Sets and reps
As a compound movement, the Lateral Bound responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Lateral Bound is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Lateral Bound work?
The Lateral Bound primarily targets the Adductors. It also recruits the Abductors, Calves, Glutes, Hamstrings, Quadriceps as supporting muscles.
What equipment do I need for the Lateral Bound?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Lateral Bound should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
