Strength exercise

Lateral Bound

How to do it

Stand on one leg with the knee softly bent and the opposite foot lifted slightly off the floor.
Brace the core and load the standing hip and knee before pushing off explosively to one side.
Push laterally off the outside edge of the foot, driving through the quadriceps and glutes to bound sideways onto the opposite leg.
Land softly on the opposite foot with the knee bent, absorbing the landing through the calf and ankle before holding briefly.
Exhale on the push into each bound and inhale during the brief landing hold before bounding back the other way.
Keep the landing knee tracking in line with the toes rather than collapsing inward, which is the common fault to watch for.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises