AdductorsBeginner

Lateral Bound

Plyometrics movement using Body Only.

Primary muscle: Adductors
Secondary muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps
Force: Push
Movement pattern: Compound
Movement category: Plyometric

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary AdductorsSupporting Abductors, Calves, Glutes, Hamstrings, Quadriceps

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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