How to Do the Lateral Bound

The lateral bound is a single-leg jump from side to side, landing on the opposite foot and sticking the landing. It builds side-to-side power, balance and glute strength, which helps with cutting and change of direction. It is a plyometric drill best done fresh and on a stable surface.

Quads Glutes BodyweightIntermediate

Log every set of your Lateral Bound in Superlift

Muscles worked

Primary

Quads
Glutes

Secondary

Calves
Abs

How to do the Lateral Bound

1
Stand on one leg with a slight bend in your knee.
2
Push off hard with that leg, jumping sideways.
3
Land on the opposite foot with your knee bent.
4
Stick the landing and stay balanced for a second.
5
Push off again to bound back to the other side.
6
Keep your chest up and your hips level.
7
Alternate sides for the target reps.

Form cues to remember

Push off hard and explode sideways
Stick the landing, knee soft
Hips level, chest up
Control, then repeat

Common mistakes

Landing with a stiff knee

Bend your knee and sit your hips back to absorb the landing.

Knee caving in

Push your knee out in line with your toes.

Bouncing without control

Pause on each landing before the next bound.

Jumping too far too soon

Start with shorter bounds and build distance.

Sets and reps

Conditioning	3–4 sets of 8–12 total bounds, 45–60 sec rest
Strength	3 sets of 6–8 bounds per side, 60–90 sec rest

Landing control matters; stop when you can't stick the landing, and use a non-slip surface to protect your ankles and knees.

Superlift for iPhone

Track your Lateral Bound and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.