Lateral Bound

Muscles worked

The force comes from the adductor group down the inner thigh, which pulls the leg back toward the midline and controls the hip as it opens.

A plyometric repetition is over before a slow contraction could contribute anything, so it has to produce that force immediately on contact.

Because more than one joint is moving, the work does not stay in one place: the abductors stop the knee collapsing inward and hold the pelvis square; the calves control the ankle and hold the heel position; the glutes finish hip extension.

The hamstrings and quadriceps take a share of the work as well.

Every exercise for:AdductorsAbductorsCalvesGlutesHamstrings

How this movement works

The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.

It is filed under plyometrics, which trains the stretch-shortening cycle: loaded fast, released immediately. Contact time matters more than volume, so these belong early in a session.

What you need

No equipment at all. The resistance is your own bodyweight, so you progress by changing leverage, range or tempo rather than by adding plates — and you can do it anywhere.

Every exercise using:Body only

These train the adductors too, using equipment this one does not:

• Thigh Adductormachine
• Adductorfoam roll
• Band Hip Adductionsband

Difficulty

Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.

Of the 13 adductors exercises in this database, 8 are listed at beginner level.