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Quads

Lateral Bound

The Lateral Bound is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 16%, quads (vastus lateralis) 15% and gluteus medius 13%.

Also known as: skater jump

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time
Lateral Bound demonstration

How to do it

  1. Stand on one leg, knee slightly bent, the other foot lifted.
  2. Sink the hips back and load the standing leg.
  3. Push off sideways as far as you can, swinging the arms across.
  4. Land on the opposite foot, absorbing with a bent knee and hips back.
  5. Hold the landing briefly, then bound back to the other side.

Tips

  • Push off through the whole foot and extend the hip fully.
  • Stick each landing for a second before the next bound.
  • Keep the landing knee in line with the toes.

Common mistakes

  • Landing with the knee collapsing inward.
  • Touching down with the free foot to catch balance.
  • Landing upright with a straight leg.

Muscles worked by the Lateral Bound

  • Gluteus maximus Primary16%
  • Quads (vastus lateralis) Primary15%
  • Gluteus medius Primary13%
  • Calves (gastrocnemius) Primary11%
  • Quads (vastus medialis) Primary11%
  • Adductors Secondary7%
  • Quads (rectus femoris) Secondary7%
  • Calves (soleus) Secondary6%
  • Hamstrings (biceps femoris) Secondary5%
  • Hamstrings (semitendinosus/-membranosus) Minor3%
  • Upper abs Stabilizer2%
  • Spinal erectors (lower back) Stabilizer2%
  • Obliques Stabilizer2%

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.

Bounding sideways from leg to leg. Jumping or landing on one leg: the same extensors as a two-footed jump plus glute medius to keep the knee and pelvis stable.

Lateral Bound alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Lateral Bound work?

Mainly the gluteus maximus, quads (vastus lateralis), gluteus medius, calves (gastrocnemius) and quads (vastus medialis). The adductors, quads (rectus femoris), calves (soleus) and hamstrings (biceps femoris) assist.

Is the Lateral Bound good for beginners?

Yes. The Lateral Bound is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Lateral Bound?

For example the Single Leg Lateral Hop, Skater Jump and Single Leg Box Jump. They train mostly the same muscles.

How do you make the Lateral Bound harder?

Add weight or reps, or move on to the Single Leg Lateral Hop and Bounding.

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.

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