Lateral Bound
Explosive single-leg jumps from side to side, landing on the opposite leg. Develops lateral power, deceleration and single-leg stability.
Primary muscles
- Glutes (Gluteus Maximus)
- Gluteus Medius
- Quadriceps
Secondary muscles
- Adductors
- Calves (Gastrocnemius)
- Hamstrings
- Obliques
- Sets
- 3–4
- Reps
- 5–8 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Balance on your right leg with a soft knee and hips slightly back.
Load the right hip, then push off explosively to jump laterally to the left.
Land on the left leg only, absorbing the landing with a bent knee and hip.
Stick the landing for a moment with the knee over the toes.
Push off the left leg to bound back to the right and repeat.
Breathing: Exhale as you push off and inhale as you stabilise.
Coaching tips
Push the ground away
Stick the landing
Hips square
Common mistakes
Knee caving inward on landing
Touching down with the other foot
Bounding farther than you can control
Safety notes
Start with short distances and a pause on each landing.
Use a non-slip surface.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.