Body weight
Lateral bound
Lateral bound mainly works your glutes and quads. It also helps your inner thighs, calves, and obliques.
Step by step
- Stand on one leg, hips back, chest tall.
- Push off sideways and leap as far as you can.
- Land softly on the other foot and hold still.
What you should feel
A strong push from the outside of your glute and thigh; your knees and ankles should not feel pinched or wobbly.
Common mistake
Letting the landing knee cave inward; push your knee out over your toes and pause before the next bound.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
DeadliftGlutes, Hamstrings, Lower back
Dumbbell hip thrustGlutes
Barbell hip thrustGlutes
Barbell glute bridgeGlutes
Sumo deadliftGlutes, Quads, Hamstrings
Cable pull-throughGlutes, HamstringsQuestions
What muscles does the lateral bound work?
Lateral bound mainly works your glutes and quads. It also helps your inner thighs, calves, and obliques.
Can I do the lateral bound at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the lateral bound?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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