Lateral Bound
How to do the Lateral Bound with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Adductors
Abductors, Calves, Glutes, Hamstrings, Quads
Body Only
How to do the Lateral Bound
- 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.
Log it, see it on your body.
Every Lateral Bound set you log feeds Ascend's anatomy heatmap, so your adductors volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Lateral Bound fits
The Lateral Bound shows up in training built around a specific goal. See how it fits:
More adductors exercises
Lateral Bound: common questions
What muscles does the Lateral Bound work?
The Lateral Bound primarily works the Adductors. It also recruits the Abductors, Calves, Glutes, Hamstrings and Quads as supporting muscles.
Is the Lateral Bound suitable for beginners?
Yes. The Lateral Bound is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Lateral Bound?
None. The Lateral Bound is a bodyweight exercise, so you can do it without any equipment.
Is the Lateral Bound a compound or isolation exercise?
The Lateral Bound is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Lateral Bound with correct form?
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Lateral Bound sets, free.
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