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glutes·cardio

Lateral bound

Side-to-side plyometric jump landing on one leg — builds lateral hip strength and impact absorption.

Real movement reference — Free Exercise DB (CC0).

Highlighted: primary muscle (bright), supporting muscles (light).

Difficulty

3/5

none

Secondary muscles

quadriceps
hamstrings
calves

Form cues

1Soft knee landing on the outside leg
2Stick the landing for 1 second before bounding back
3Drive off the same leg you land on

Common mistakes

Bouncing immediately without sticking
Knee caving inward on landing

Contraindications

Skip or modify this move if you have:

knee injury
Acute knee injury

Lateral bound · Volya