Lateral Bound
The Lateral Bound is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Adductors, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The adductors handles the primary load during this movement. The abductors and calves and glutes and hamstrings and quadriceps assist as stabilizers throughout the range of motion.
How to Lateral Bound
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Lateral Bound work?
The Lateral Bound primarily works the Adductors. Secondary muscles include the Abductors, Calves, Glutes, Hamstrings, Quadriceps, which assist during the movement.
Is the Lateral Bound good for beginners?
Yes, the Lateral Bound is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Lateral Bound?
You need no equipment — just your bodyweight to perform the Lateral Bound. This makes it ideal for home workouts.
Track Your Progress
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