The lateral bound is a powerful single-leg plyometric exercise where you jump as far sideways as possible from one leg to the other, sticking the landing on a single leg. It is similar to skater hops but with more emphasis on maximum lateral distance. It builds elite lateral power for athletes in cutting sports.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds elite lateral power
- Develops single-leg landing stability
- Carries over to cutting and change-of-direction sports
- Trains hip and ankle stability
- No equipment needed
- Excellent for athletes in basketball, football, soccer
How to perform
- Stand on your right leg with knee slightly bent. Left foot off the floor.
- Push off explosively from your right leg, jumping as far to the left as possible.
- Land on your left leg with a bent knee to absorb the impact.
- “Stick” the landing — hold balance on your left leg for 1 to 2 seconds without wobbling.
- Once stable, push off your left leg and jump to the right, landing on your right leg.
- Continue bounding side to side, prioritizing distance and clean landings.
- Use your arms for balance and momentum.
- Perform 6 to 12 bounds per side per set with full recovery.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary