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Lateral Bound

AdductorsBodyweightBeginnerCompound
Lateral Bound — start position
Start
Lateral Bound — finish position
Finish
Muscles worked
PrimaryAdductors
SecondaryAbductors, Calves, Glutes, Hamstrings, Quads

How to do it

  1. 01

    Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.

  2. 02

    Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.

  3. 03

    Immediately push off and extend, attempting to bound to the side as far as possible.

  4. 04

    Upon landing, immediately push off in the opposite direction, returning to your original start position.

  5. 05

    Continue back and forth for several repetitions.

In the app

Lateral Bound needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

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