Plyometrics

Lateral Bound

The lateral bound is a beginner plyometrics exercise for your adductors, using just your body weight.

Main muscles
Adductors
Also works
Abductors, Calves, Glutes, Hamstrings, Quads
Equipment
Body weight
Level
Beginner
Lateral Bound, starting position
Start
Lateral Bound, end position
Finish

How to do it

  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.

Alternatives to the lateral bound

Thigh Adductor Machine Carioca Quick Step Body weight Band Hip Adductions Bands Lateral Box Jump Other Lateral Cone Hops Other