Lateral Bound
Lateral Bound is a plyometric power - lateral bound exercise involving Hip adductors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hip adductors
- Secondary muscles
- Hip abductors, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Quadriceps
- Exercise type
- Plyometric power - lateral bound
Exercise technique
- Stance
Face perpendicular to the travel direction and prepare in a half squat.
- Weight shift
Load the outer supporting leg and bring the free leg slightly inward.
- Push
Extend the supporting hip, knee and ankle to jump sideways.
- Flight
Keep the chest facing forward and prepare the opposite foot to land.
- Receive
Land on the other foot and bend that hip and knee.
- Reverse push
After controlled loading, jump back in the opposite direction.
- Series
Keep lateral distance within what both legs can receive evenly.
Key technique points
- Do not drop the landing hip sideways.
- Track the knee with the foot.
- Limit distance according to balance.
- Use the opposite arm rhythmically.
- Do not reach the foot too far outside the torso.
- Load the leg under control when changing direction.
Common mistakes
Knee collapsing inward
Do not let the supporting knee fall inward on a lateral landing.
Turning the torso
Do not rotate shoulders toward travel with each jump.
Reaching too far
Do not land at a distance your hips cannot follow.
Hard landing
Do not receive on one leg without bending hip and knee.
Planting both feet
Do not unintentionally turn the single-leg task into double support.
Rushing while fatigued
Do not rush the reverse push after losing control.
Frequently asked questions
Lateral Bound: why is “Knee collapsing inward” a mistake?
Do not let the supporting knee fall inward on a lateral landing.
Lateral Bound: why is “Turning the torso” a mistake?
Do not rotate shoulders toward travel with each jump.
Lateral Bound: why is “Reaching too far” a mistake?
Do not land at a distance your hips cannot follow.
Lateral Bound: why is “Hard landing” a mistake?
Do not receive on one leg without bending hip and knee.
Lateral Bound: why is “Planting both feet” a mistake?
Do not unintentionally turn the single-leg task into double support.
Lateral Bound: why is “Rushing while fatigued” a mistake?
Do not rush the reverse push after losing control.
What should I focus on when doing Lateral Bound?
Do not drop the landing hip sideways. Track the knee with the foot. Limit distance according to balance. Use the opposite arm rhythmically. Do not reach the foot too far outside the torso. Load the leg under control when changing direction.
Related exercises
- Standing Cable Hip Adduction
- Short-lever Copenhagen Plank
- Adductor/Groin
- Adductor
- Carioca Quick Step
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.