Lateral Bound
Lateral Bound is a compound plyometrics exercise using body only that trains the adductors.
PlyometricsBody OnlyBeginnerCompoundPush
Primary muscles: Adductors
Secondary muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps
How to do it
- Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
- Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
- Immediately push off and extend, attempting to bound to the side as far as possible.
- Upon landing, immediately push off in the opposite direction, returning to your original start position.
- Continue back and forth for several repetitions.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Lateral Bound from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Adductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
