Lateral Bound

What it is

This powerful bodyweight movement develops explosive lateral power and agility. It primarily targets your adductor muscles, which are crucial for side-to-side stability and athletic quickness. You also engage your abductors, glutes, hamstrings, quadriceps, and calves. This is a compound movement beneficial for many sports and functional movements.

Technique tips

• Begin in an athletic half-squat position, ready to move.
• Use a slight inward counter-movement before exploding sideways.
• Push off powerfully, aiming for maximum lateral distance.
• Land softly with bent knees to absorb the impact.
• Immediately rebound to launch yourself in the opposite direction.
• Maintain a strong, stable core throughout the movement.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.