A beginner plyometrics exercise done using just your bodyweight that mainly works the adductors, with help from the abductors, calves and glutes. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
Updated
Primary
Adductors
Secondary
Abductors, Calves, Glutes, Hamstrings, Quadriceps
Equipment
Bodyweight
Level
beginner
Lateral Bound demonstration
Lateral Bound, starting positionLateral Bound, finishing position
How to Perform
1Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
2Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
3Immediately push off and extend, attempting to bound to the side as far as possible.
4Upon landing, immediately push off in the opposite direction, returning to your original start position.
5Continue back and forth for several repetitions.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
