How to do the Lateral Bounds
Primary: Glutes · also works Hamstrings, Quads, Calves.
Lateral bounds, also known as skater hops, are a dynamic exercise that targets the lower body muscles, mainly focusing on the glutes, quads, hamstrings, and calves. They are widely used as a cardio workout that enhances agility, balance, and coordination. This exercise involves jumping from side to side, which mimics the motion of skating and adds an explosive plyometric component, making it excellent for improving athletic performance.
Step by step
- 1
Start by standing with your feet hip-width apart and your knees slightly bent.
- 2
Shift your weight to your left leg, then push off your left leg to jump laterally to your right.
- 3
Land softly on your right foot and immediately push off your right leg to jump back laterally to your left.
Coaching cues
- Keep your core engaged and your back straight throughout the movement.
- Land softly on the ball of your foot to reduce impact on your joints.
- Use your arms to maintain balance and momentum during the jumps.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Lateral Bounds alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Lateral Bounds work?
Primary: Glutes. Secondary: Glutes, Hamstrings, Quads, Calves
How many sets and reps of Lateral Bounds should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Lateral Bounds?
Same movement pattern, different equipment: Box Jump, Skater Jump, Battle Ropes, Bear Crawl, High Knees, Jump Rope.
Is the Lateral Bounds good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.