Lateral Bound

Lateral Bound


The lateral bound is a plyometric exercise that involves jumping laterally from one foot to the other. It helps to improve balance, agility, and power in the lower body.

Muscle Group

Equipment Required

Lateral Bound Instructions

  1. Stand with your feet shoulder-width apart.
  2. Take a big step to your right with your right foot.
  3. As you land on your right foot, push off with your right foot and jump to your left, landing on your left foot.
  4. Repeat this movement, jumping back and forth between your right and left foot.
  5. Complete the desired number of repetitions or time interval.

Lateral Bound Form & Visual

Lateral Bound

Lateral Bound Benefits

  • Improves balance and stability
  • Increases power and explosiveness in lower body
  • Targets the glutes, quads, and hamstrings
  • Helps prevent injuries by strengthening the muscles around the knees and ankles
  • Can be modified to challenge different fitness levels

Lateral Bound Muscles Worked

  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves
  • Abductors
  • Adductors
  • Core muscles

Lateral Bound Variations & Alternatives

  • Single Leg Lateral Bound
  • Double Leg Lateral Bound
  • Weighted Lateral Bound
  • Box Lateral Bound
  • Depth Drop Lateral Bound