Lateral Bound

Also called skater jump, lateral jump and skater bound.

Works

Adductors, plus side glutes, calves, glutes, hamstrings and quads

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.

1. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
2. Immediately push off and extend, attempting to bound to the side as far as possible.
3. Upon landing, immediately push off in the opposite direction, returning to your original start position.
4. Continue back and forth for several repetitions.

Cues

• Half squat, side-on.
• Push off the outside leg.
• Stick the landing on one leg.
• Bound straight back.

Common mistakes

• Knee caving on landing.
• Short bounds.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Swap for