Exercise guide
Lateral Bound
The Lateral Bound is a side-to-side plyometric exercise that pushes off one leg and lands on the other. The glutes, quadriceps, hamstrings, calves, abductors, and adductors work together to produce and control the lateral movement.
Training context
How the Lateral Bound Differs
Unlike a vertical jump, the goal is to project the body sideways while maintaining control over a single-leg landing. Distance is useful only when the landing remains balanced.
Beginners can pause after each landing instead of rebounding immediately. Continuous bounds require greater ankle, knee, and hip control.
Technique overview
Own the landing before changing direction
Load the outside leg with a small hip and knee bend, then push the floor away to travel sideways. Land softly on the opposite foot with the knee aligned over the foot. Stabilize before returning in the other direction, or rebound only when the landing remains controlled.
Treat this as an overview and use a range, pace, and setup you can control.