Lateral Bound

How to perform

1. 01Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
2. 02Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
3. 03Immediately push off and extend, attempting to bound to the side as far as possible.
4. 04Upon landing, immediately push off in the opposite direction, returning to your original start position.
5. 05Continue back and forth for several repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.