Lateral Bound
Explode laterally with the Lateral Bound, a dynamic plyometric exercise that builds powerful leg strength, agility, and cardiovascular fitness.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Description
An intense cardio exercise that works your lower body, especially the glutes, quads and calves. The athlete stands sideways and then jumps from one foot to the other while maintaining balance.
Save Lateral Bound to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Lateral Bound
- 01Setup
Stand with feet hip-width apart, chest up, and core engaged. Shift your weight slightly onto one leg, keeping a soft bend in your knee.
- 02Setup
Load the standing leg by pushing your hips back and slightly bending your knee, preparing to explode sideways.
- 03
Powerfully push off the standing leg, driving your body laterally as far as possible, swinging your arms for momentum.
- 04
Land softly on the opposite foot, absorbing the impact by bending your knee and hip, maintaining balance and control.
- 05
Immediately load the newly landed leg and repeat the lateral bound to the other side, moving continuously.
Tips
- Focus on generating maximum power from the push-off leg to achieve greater distance and challenge your explosiveness.
- Maintain a stable core throughout the movement to control your torso and prevent excessive leaning, aiding in balance.
- Ensure a soft, controlled landing by absorbing the impact through your hip, knee, and ankle joints to protect them and prepare for the next bound.
- Use your arms to help with balance and generate momentum by swinging them in the direction of your bound as you push off.
Common mistakes
- Landing stiff-legged is a common mistake; instead, land with a bent knee and hip to absorb impact and protect your joints.
- Not pushing off with enough force reduces the exercise's effectiveness; actively drive through your foot to explode laterally for maximum power.
- Losing balance upon landing can happen; focus on engaging your core and controlling your descent to stick the landing firmly before rebounding.
In the Ellim app, Lateral Bound unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train lateral bound?
Get Ellim — FreeQuestions
Is Lateral Bound good for beginners?
Lateral Bound is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lateral Bound?
You need Body weight to perform Lateral Bound. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lateral Bound?
Focus on generating maximum power from the push-off leg to achieve greater distance and challenge your explosiveness. Maintain a stable core throughout the movement to control your torso and prevent excessive leaning, aiding in balance. Ensure a soft, controlled landing by absorbing the impact through your hip, knee, and ankle joints to protect them and prepare for the next bound. Use your arms to help with balance and generate momentum by swinging them in the direction of your bound as you push off.
What are common mistakes when doing Lateral Bound?
Landing stiff-legged is a common mistake; instead, land with a bent knee and hip to absorb impact and protect your joints. Not pushing off with enough force reduces the exercise's effectiveness; actively drive through your foot to explode laterally for maximum power. Losing balance upon landing can happen; focus on engaging your core and controlling your descent to stick the landing firmly before rebounding.
Related exercises
Track every rep of Lateral Bound.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store