Lateral Bounds

Glutes, quads, adductorsBodyweight

A dynamic side-to-side bound that builds lateral power, single-leg balance, and strengthens your glutes and adductors.

How to do it

1Stand on your right leg with knee bent, holding your left foot slightly behind you.

2Push off forcefully with your right leg, bounding sideways to the left.

3Land softly on your left foot, bending your knee and hinging back at the hips to absorb the force.

4Stick the landing on one leg, keeping your non-working leg off the floor.

5Bound back to the right side while maintaining control of your upper body.

Common mistakes

Allowing the knee of your landing leg to cave inward, overloading the joint.

Tapping your non-working foot down during the stick, taking load off the working glute.

Leaning your torso excessively to the side, throwing off balance and stability.

Breathing

Exhale as you bound across; inhale as you land and hold your balance.

Make it harder or easier

To scale down, shorten the jump distance and tap your free foot on the floor. To scale up, add a two-second hold on every landing.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.