Lateral Bound
A beginner compound plyometric exercise that works the inner thighs, needing no equipment.
Starting position
End position
How to Do Lateral Bound
- 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.
- Immediately push off and extend, attempting to bound to the side as far as possible.
- Upon landing, immediately push off in the opposite direction, returning to your original start position.
- Continue back and forth for several repetitions.
Muscles Worked
Alternatives to Lateral Bound
5 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Lateral Box Jump
A beginner compound plyometric exercise that works the inner thighs.
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2
Lateral Cone Hops
A beginner compound plyometric exercise that works the inner thighs.
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3
Carioca Quick Step
A beginner plyometric exercise that works the inner thighs.
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4
Thigh Adductor
A beginner isolation strength exercise that works the inner thighs, using a machine.
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5
Band Hip Adductions
A beginner isolation strength exercise that works the inner thighs, using a resistance band.
Frequently Asked Questions
What muscles do lateral bound work?
Lateral Bound primarily works the inner thighs. The glutes, calves, hamstrings and quads assist as secondary muscles.
What equipment do I need for lateral bound?
None. Lateral Bound is a bodyweight movement you can do anywhere you have floor space.
Lateral Bound: is it suitable for beginners?
Yes. Lateral Bound is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of lateral bound?
Lateral Box Jump, Lateral Cone Hops, Carioca Quick Step train the same primary muscles and are listed with 2 more alternatives above.
Can Fitnit count my lateral bound reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; lateral bound can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Lateral Bound with AI
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