Lateral Bound
The Lateral Bound is a dynamic plyometric exercise that involves jumping side-to-side to build explosive power and lateral agility. It primarily targets the glutes, quadriceps, and adductors while improving athletic stability and single-leg coordination.
Since plyometric exercises like the Lateral Bound place significant stress on the central nervous system and joints, our AI analyzes your HRV and sleep data to determine if you are recovered enough for high-intensity power work. If your recent leg training volume has been high or recovery scores are low, the app may reduce the volume or suggest a lower-impact alternative to prevent injury. Additionally, by tracking your RPE and consistency, the AI learns your work capacity to progressively overload your lateral power without overtraining.
Form Cues
- Push explosively off the outside edge of your foot
- Land softly with a bent knee to absorb impact
- Load your hips back immediately upon landing
- Keep your chest up and core braced throughout the jump
- Swing your arms to generate momentum and balance
- Don't land with a straight, locked knee
- Don't let your knee collapse inward upon landing
- Don't round your back or look down at the floor
- Don't rush the movement; stabilize before bounding back if needed
Common Mistakes
- Landing with stiff legs
- Allowing knees to cave inward (valgus)
- Hunching the upper back
- Sacrificing distance for speed
- Inadequate shock absorption
Muscles Worked
This exercise is a powerhouse for the gluteus medius and quadriceps, forcing them to generate explosive force laterally and then immediately act as brakes to stabilize the body. It also heavily recruits the adductors and calves for propulsion, while the core fires to maintain balance during the dynamic weight shift.
Primary
Secondary
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