Quads
Bounding
The Bounding is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 17%, quads (vastus lateralis) 15% and calves (gastrocnemius) 11%.
How to do it
- Start with a few easy jogging steps on a long, flat lane.
- Push off hard from one foot, driving the opposite knee forward and up.
- Hang in the air in a long stride with the opposite arm swinging forward.
- Land on the front foot under the hips and push off again straight away.
- Continue alternating legs for the set distance.
Tips
- Aim for distance and hang time per stride, not speed.
- Land on the whole foot below the hips, not far in front.
- Swing the arms big and in rhythm with the legs.
Common mistakes
- Turning it into a normal run with short strides.
- Landing on the heel far in front of the body.
- Leaning the torso back.
Muscles worked by the Bounding
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Long running strides. Jumping or landing on one leg: the same extensors as a two-footed jump plus glute medius to keep the knee and pelvis stable.
Bounding alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Bounding work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The quads (rectus femoris), calves (soleus), gluteus medius and hamstrings (biceps femoris) assist.
Is the Bounding good for beginners?
The Bounding is rated intermediate. If you are new, learn the Single Leg Hop first and build up from there.
What is a good alternative to the Bounding?
For example the Single Leg Box Jump, Single Leg Broad Jump and Single Leg Hop. They train mostly the same muscles.
How do you make the Bounding harder?
Add weight or reps, or move on to the Single Leg Box Jump and Single Leg Broad Jump.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.