Muscles worked
Glutes, outer hips, calves, core.
Why lateral bounds works
Most training — squats, lunges, running — happens in a single forward-and-back plane of motion. Lateral bounds train the frontal (side-to-side) plane instead, strengthening the outer hip and glute muscles that stabilise your knee during cutting or changing direction, a demand that straight-ahead exercises simply don't create.
How to do lateral bounds
- Start standing on one leg, knee slightly bent.
- Push off explosively to the side.
- Land softly on the other foot.
- Absorb the landing with a bent knee and stable hip.
- Immediately bound back to the other side.
Form tips
- Push off the outside edge of your foot.
- Land softly and quietly.
- Control the landing before bounding back.
Common mistakes
- Landing stiff-legged.
- Letting the knee collapse inward on landing.
- Bounding before you are balanced.
Who should modify or avoid this
The landing forces are significant — anyone with ankle instability, knee ligament history, or balance issues should start with smaller, slower bounds, or a lateral step instead of a full bound, and build confidence before increasing distance or speed.
Sets and reps
3 sets of 16–20 total bounds.
Variations & progressions
- Easier: smaller, slower bounds.
- Harder: bigger distance or add a pause on landing.
- Touch the floor on each landing.
Looking for a full routine? Try our beginner bodyweight workout.