Lateral Bound

A upper legs exercise targeting the adductors, performed with body weight.

Lateral Bound demonstration
Lateral Bound — demonstration

Body part

Upper Legs

Equipment

Body Weight

Target muscles

Adductors

Secondary muscles

Abductors, Calves, Glutes, Hamstrings, Quadriceps

How to do 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.

Muscles worked

Primary (target)

Adductors

Secondary

AbductorsCalvesGlutesHamstringsQuadriceps

Related exercises

Adductor

Foam RollAdductors

Adductor/Groin

OtherAdductors

assisted side lying adductor stretch

AssistedAdductors

Band Hip Adductions

BandsAdductors

butterfly yoga pose

Body WeightAdductors

cable hip adduction

CableAdductors

All upper legs exercises →

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