Start
End
LegsBeginnerBodyweight
Lateral Bound
قفزة جانبية
Target Muscles
AdductorsAbductorsCalvesGlutesHamstringsQuads
Blue = primary · Gray = secondary
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- 1
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
- 2
Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
- 3
Immediately push off and extend, attempting to bound to the side as far as possible.
- 4
Upon landing, immediately push off in the opposite direction, returning to your original start position.
- 5
Continue back and forth for several repetitions.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
