Exercise
Lateral Bound
Also known as: skater bound, lateral leap, side bound, skater jump
Lateral Bound is a compound exercise for the adductors. Main target: adductors. Also works: abductors, medial gastrocnemius, gluteus medius, gluteus minimus, biceps femoris and vastus lateralis. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
- Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
- Immediately push off and extend, attempting to bound to the side as far as possible.
- Upon landing, immediately push off in the opposite direction, returning to your original start position.
- Continue back and forth for several repetitions.
Similar exercises
Carioca Quick Step
Bodyweight
Adductors
Groin and Back Stretch
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Groiners
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Adductor/Groin
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Side Lying Groin Stretch
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Copenhagen Plank
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Alternatives with other equipment
Lateral Box Jump
Other
Adductors
Adductor
Foam roll
Adductors
Cable Hip Adduction
Cable
Adductors
Thigh Adductor
Machine
Adductors
Plie Dumbbell Squat
Dumbbell
Vastus lateralisRectus femorisGluteus maximus
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
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