Bounds
Bounds are a dynamic plyometric exercise involving exaggerated, explosive running strides designed to maximize horizontal distance with each leap. This movement targets the lower body to improve sprinting speed, explosive power, and athletic coordination.
Bounding places significant eccentric stress on the joints, making recovery data essential; the AI analyzes your HRV and sleep quality to ensure your central nervous system is ready for this high-intensity work. If you report knee or shin pain, the app instantly recommends lower-impact regressions to prevent overuse injuries while still training the movement pattern. By tracking RPE relative to your performance consistency, the AI optimizes your volume to build power without inducing excessive fatigue that degrades form.
Form Cues
- Drive your back foot explosively into the ground to propel forward
- Swing your opposite arm and knee vigorously to generate momentum
- Land softly on the ball of your foot before rolling to the heel
- Focus on maximizing horizontal distance with each stride
- Keep your chest up and core braced throughout the movement
- Don't land with stiff or locked knees
- Don't focus on vertical height at the expense of forward distance
- Don't let your knees collapse inward upon landing
- Don't strike the ground heavily with your heels
- Don't rush the movement with short, choppy steps
Common Mistakes
- Jumping vertically instead of horizontally
- Landing flat-footed or on heels
- Passive or uncoordinated arm swing
- Knees caving inward during landing
- Insufficient rest between sets
Muscles Worked
This exercise heavily recruits the quadriceps, glutes, and calves to generate the triple extension needed for explosive forward propulsion. The hamstrings act dynamically to stabilize the knee during the high-impact landing, while the core ensures efficient force transfer between the upper and lower body.
Primary
Secondary
Get Personalized Coaching for Bounds
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.