Lateral Bound is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, calves, core. Equipment: bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

Stand on one leg with the knee slightly bent
Drive powerfully sideways off the support leg to leap to the other side
Land softly on the opposite foot, bending the knee to find balance
Hold the landing position for one second
Bound back the other way with the same explosiveness

Coaching tip

Stick each landing for a second to prove balance; control matters more than distance.

Caution

Skip this move or ask a professional first if you have pain or an injury in: knee, ankle. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Bodyweight Squat, Wall Sit
Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat

More legs exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

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