What muscles does the lateral bound work?

The primary muscles are the glutes (medius and maximus), quadriceps, and hamstrings, which power the push-off and control the landing. The calves and core work as secondary contributors, assisting with take-off force and stabilising the torso throughout each rep.

How many sets and reps should I do for lateral bounds?

For athletic performance, three to four sets of six to ten bounds per side works well — quality and distance covered per rep matter more than volume. Allow full recovery between sets to preserve the explosive intent of each effort.

Are lateral bounds suitable for beginners?

This movement is rated intermediate, so a foundation of single-leg balance and basic plyometric experience is advisable before programming it. Beginners would benefit from building confidence with lateral step-downs and single-leg Romanian deadlifts before progressing to the bound.

What are good alternatives to the lateral bound?

Lateral lunges and side-step squats train a similar frontal-plane pattern at a lower intensity and without the plyometric demand, making them suitable stepping stones. Once comfortable with those, banded lateral walks can further develop gluteus medius strength before returning to the bound.

Can I use lateral bounds for general fitness rather than sport?

Yes — while the exercise is primarily associated with athletic performance goals, the combination of single-leg stability, hip strength, and coordination it develops is broadly useful. Programme it as a power development exercise within a well-rounded session rather than treating it as conditioning or cardio work.

Lateral Bound (Skater Jump)

PlyometricIntermediateBodyweight

The lateral bound, commonly known as the skater jump, is a plyometric exercise in which you propel yourself laterally from one leg and absorb the landing on the opposite leg alone. It trains the frontal-plane power and single-leg stability that most conventional bilateral movements leave unaddressed. It suits intermediate trainees looking to develop athletic performance qualities — particularly those involving change of direction and lateral force production.

How to do it

Stand on one leg. Bound laterally to the opposite side — land on the opposite leg only. Stick or flow into the next bound. Use the arms for momentum. Cover distance side to side.

Coaching cues

Push off laterally
Stick the landing
Single-leg control
Arms drive

Why train it

Develops explosive hip abductor strength, with the glutes — particularly gluteus medius — responsible for both driving the bound and controlling the landing.
Trains single-leg deceleration and balance simultaneously, building the kind of co-ordinated lower-limb stability that carries directly into sport and field-based activity.
The compound, full-body demand of each rep — legs generating power, arms driving momentum, core stabilising the landing — makes it an efficient addition to athletic conditioning programmes.
Covering distance side to side under fatigue improves lateral speed and reactive strength without the need for any equipment beyond bodyweight.

Common mistakes

Collapsing through the landing knee — keep the knee tracking over the toes and absorb the impact by allowing the hip and knee to flex rather than buckling inward.
Using a short, timid push-off — drive hard through the standing leg to cover genuine lateral distance, as minimal effort reduces the plyometric stimulus significantly.
Neglecting the arms — actively swing the arms in the direction of travel on each bound, as this adds momentum and helps you stick a controlled landing.
Landing with a flat, stiff leg — accept the landing on a slightly bent knee and hip to load the musculature eccentrically and protect the joints under impact.

Muscles worked

Primary: Glutes (medius, maximus), Quads, Hamstrings.

Secondary: Core, Calves.

Equipment

Bodyweight

Good for

Athletic Performance

Easier variation

Lateral step-over — no airtime, just side-to-side.

Similar movements

Frequently asked

What muscles does the lateral bound work?: The primary muscles are the glutes (medius and maximus), quadriceps, and hamstrings, which power the push-off and control the landing. The calves and core work as secondary contributors, assisting with take-off force and stabilising the torso throughout each rep.
How many sets and reps should I do for lateral bounds?: For athletic performance, three to four sets of six to ten bounds per side works well — quality and distance covered per rep matter more than volume. Allow full recovery between sets to preserve the explosive intent of each effort.
Are lateral bounds suitable for beginners?: This movement is rated intermediate, so a foundation of single-leg balance and basic plyometric experience is advisable before programming it. Beginners would benefit from building confidence with lateral step-downs and single-leg Romanian deadlifts before progressing to the bound.
What are good alternatives to the lateral bound?: Lateral lunges and side-step squats train a similar frontal-plane pattern at a lower intensity and without the plyometric demand, making them suitable stepping stones. Once comfortable with those, banded lateral walks can further develop gluteus medius strength before returning to the bound.
Can I use lateral bounds for general fitness rather than sport?: Yes — while the exercise is primarily associated with athletic performance goals, the combination of single-leg stability, hip strength, and coordination it develops is broadly useful. Programme it as a power development exercise within a well-rounded session rather than treating it as conditioning or cardio work.

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