Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
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The Lateral Bound primarily works the adductors, with the abductors, calves, glutes, hamstrings and quadriceps supporting the movement. It is a plyometrics movement that needs no equipment.
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Movement instructions
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.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise variation, range of motion and recording method when comparing Lateral Bound sessions.
Repetitions and completed sets.
Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.
Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Adductors is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the adductors using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
