Lateral Bound
How to do the Lateral Bound with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Adductors
Abductors, Calves, Glutes, Hamstrings, Quads
Body Only
How to do the Lateral Bound
- 1
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
- 2
Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
- 3
Immediately push off and extend, attempting to bound to the side as far as possible.
- 4
Upon landing, immediately push off in the opposite direction, returning to your original start position.
- 5
Continue back and forth for several repetitions.
Log it, see it on your body.
Every Lateral Bound set you log feeds Ascend's anatomy heatmap — so your adductors volume is visible at a glance — and counts toward your bodyweight-strength tier.
More adductors exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |