Start
End
Plyometrics
Lateral Bound
beginnerBodyweight·compound·push
Muscles Worked
Primary
Secondary
iliotibial tractobturator externusobturator internussartoriusAbductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisbiceps femorisgracilispopliteussemimembranosussemitendinosusrectus femorisvastus intermediusvastus lateralisvastus medialis
How to Perform
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.
Alternatives to Lateral Bound
Same muscles, different equipment or difficulty
