Side bound

A compound exercise for the glutes and quads, with help from the adductors, calves. Equipment: no equipment.

Orbit

Drag to rotate

WorksGlutesQuadsAdductorsCalves

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Stand on one leg, slightly bent.
Jump sideways and land on the other leg
Stick the landing before the next bound

Muscles worked

Side bound: 3D figure mid-rep with the glutes and quads highlighted

Glutes · main
Quads · main
Adductors
Calves

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all side bound alternatives.

Barbell rear-foot-raised split squatBarbell, Squat rack and Flat bench
Barbell reverse lungeBarbell and Squat rack
Barbell reverse lungeBarbell and Squat rack
Barbell split squatBarbell and Squat rack
Barbell step-upBarbell, Squat rack and Plyo box or step
Barbell walking lungeBarbell and Squat rack

More glutes exercises

DeadliftBarbell
Trap bar deadliftTrap bar
Power cleanBarbell
Back extensionFlat bench
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step

Put the side bound in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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