# Lateral Bound

URL: https://heatsy.app/ex/lateral-bound

Also known as: Side Bound, Lateral Bounds, Lateral Bound and Stick, Side-to-Side Bound, Skater Bound, Lateral Bounding, Side Bounds, Skater Jump, Skater Jumps, Skater Hop, Speed Skater Jump, Skaters, Skater Bounds, Skater Hops

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Gluteus Medius, Vastus Lateralis, Vastus Medialis
- Helps: Tensor Fasciae Latae, Rectus Femoris, Adductor Magnus, Gastrocnemius, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Fibularis Longus

## Technique

1. Stand on one leg with a slight bend at the knee and the hips pushed back.
2. Push off that foot and bound sideways as far as you can, landing on the opposite leg.
3. Land softly on the ball of the foot with the knee bent, sweeping the free leg behind the standing leg and swinging the arms across for balance.
4. Hold the landing for a moment, or for a conditioning set flow straight into the next bound.
5. Push off that leg to bound back the other way and repeat for the set.

### Cues

- Stick the landing before you add speed or distance.
- Keep the knee over the middle of the foot.
- Use the arms for balance and drive.

### Common mistakes

- Letting the knee cave in on landing.
- Stumbling on after the landing instead of controlling it.
- Bounding further than you can control.
- Landing on a straight leg.

## Alternatives

- [Lateral Hop](https://heatsy.app/ex/lateral-hop)
- [Single-Leg Hop](https://heatsy.app/ex/single-leg-hop)
- [Curtsy Lunge](https://heatsy.app/ex/curtsy-lunge)