Lateral Bound
Trains the Adductors.
- Equipment
- Bodyweight
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Stand on one leg with a soft bend in the knee, the other foot lifted slightly.
- Sit into that leg by pushing the hip back, loading the outside of the hip and the inner thigh.
- Push off sideways and jump laterally, landing on the opposite leg.
- Land softly with the knee bent, absorbing the landing rather than stopping it abruptly.
- Stabilise on that leg for a moment, then bound back the other way.
- Keep the bounds controlled and stop the set when the landings stop being quiet.
Common mistakes
- Landing stiff-legged. The bend on landing is what absorbs it; a straight leg passes the force somewhere else.
- Chasing distance. How far you travel matters less than how controlled the landing is, and a set of sloppy long bounds trains worse landing mechanics.
- Letting the knee collapse inward on landing. This is the hip abductors and adductors controlling the leg's position, which is a large part of why the movement is worth doing.
- Doing them fatigued at the end of a leg session. Jumping and landing work belongs early, when control is available.