Functional Fitness · Conditioning · Calisthenics
Lateral Bound
The lateral bound is a sideways jump from one foot to the other that trains leg power, single-leg balance, and control when changing direction.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand on your right foot with your left foot lifted slightly off the floor.
- Bend your right hip and knee into a shallow single-leg squat.
- Push through your right foot to jump sideways to your left.
- Land on your left foot with your hip and knee bent.
- Hold your balance briefly on your left leg to finish the repetition.
Form cues
- Make the landing quiet.
- Keep your knee over your middle toes.
- Swing your arms naturally for balance.
Common mistakes
- Chasing distance too soonShorten each bound until you can land without wobbling or taking an extra step.
- Twisting during the jumpKeep your chest and hips facing forward throughout the bound.
- Rebounding immediatelyTreat each landing as a separate repetition rather than rushing into the next jump.
Safety
An off-balance landing can sprain an ankle or strain a knee. Increasing jump volume too quickly can overload your calves and Achilles tendons.
- Use a flat, nonslip surface with clear space on both sides.
- Warm up with walking, side steps, and small two-foot hops.
- Increase distance or total repetitions gradually, not both at once.
- End the set when fatigue makes your landings harder to control.
Choose side steps instead if you cannot balance comfortably on one leg, and seek professional advice first if you have current ankle, knee, or Achilles pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Alternate directions, counting each landing as one rep, for 4–6 bounds per side.