Lateral Bound
Pushing off one leg to jump sideways and land on the other, sticking the landing - builds the lateral power and single-leg landing control that protect the knees on trail and track.
Also called: lateral bound-and-hold, lateral bounds, side bound, skater bound, lateral hop and stick, bound and hold
Setup
Stand on one leg with a soft knee, torso slightly forward, clear space to the side.
How to do the Lateral Bound
- Push off sideways through the standing leg and jump laterally.
- Land softly on the opposite leg, knee over the foot, and hold still for a count of 2.
- Absorb the landing through the hip and knee - quiet feet.
- Bound back the other way and repeat.
Lateral Bound muscles worked
The Lateral Bound works the glutes, quads, calves and hip stabilizers.
Common Lateral Bound mistakes
- Landing with the knee caving inward.
- Landing stiff-legged with a loud slap instead of absorbing.
- Rushing the next bound before the landing is fully stuck.
Scale it
Easier: Shorter bounds, or a step-and-stick instead of a jump.
Harder: Longer bounds, a longer hold, or add a small hop in place after each stick.
Pairs well with
Single-Leg Hop & Stick
A single-leg hop landing frozen in place — landing control and ankle-knee-hip stability, the plyometric with the most direct injury-prevention payoff.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Foam Rolling
Rolling major muscle groups over a foam roller to release tightness after training.
Squat Jump
A countermovement squat exploding into a vertical jump — straightforward leg power with a soft, controlled landing.
Illustrations: Exercise data by RepDB (repdb.co)