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Abductors · Intermediate

Lateral Bound

Lateral Bound for power development focused on abductors and glute medius.

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Lateral Bound demonstration

Exercise overview

Training details

AbductorsGlutesQuadricepsCore

Equipment

Bodyweight

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand on one leg with the other foot slightly off the floor.
  2. 02Load the standing hip and swing the arms toward the direction of travel.
  3. 03Push sideways and land on the opposite foot.
  4. 04Absorb the landing with the knee tracking over the toes and the hip back.
  5. 05Stick the landing before bounding back to the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAlternating Diagonal BoundsRelated variationSide Jump Twist

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Alternatives

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