Start
End
LegsBeginnerBodyweight
Lateral Bound
Lateral Bound
Target Muscles
Adductors, AdductorsAbductors, AbductorsCalves, CalvesGlutes, GlutesHamstrings, HamstringsQuads, Quads
Blue = primary · Gray = secondary
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- 1
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
- 2
Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
- 3
Immediately push off and extend, attempting to bound to the side as far as possible.
- 4
Upon landing, immediately push off in the opposite direction, returning to your original start position.
- 5
Continue back and forth for several repetitions.
Important tips
Keep your back straight.
Control the movement.
