Fysiqal

Intermediate

Lateral Bound

Compound exercise using bodyweight.
Difficulty
Intermediate
Equipment
Bodyweight
Mechanics
Compound
Sides
Alternating
Main plane
Multiplanar

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How to do the Lateral Bound

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip abductionprimary action

    Gluteus medius (prime mover, high emphasis); Gluteus minimus (synergist, moderate emphasis); Tensor fascia lata (synergist, low emphasis); Gluteus maximus (synergist, moderate emphasis)

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, moderate emphasis); Semimembranosus (synergist, low emphasis); Adductor magnus (synergist, moderate emphasis)

  • Knee extensionprimary action

    Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (synergist, moderate emphasis); Rectus femoris (synergist, moderate emphasis)

  • Ankle plantarflexionsecondary action

    Gastrocnemius (synergist, moderate emphasis); Soleus (synergist, moderate emphasis)

  • Hip adductionsecondary action · resisted

    Gluteus medius (stabilizer, high emphasis); Gluteus minimus (stabilizer, moderate emphasis); Tensor fascia lata (stabilizer, low emphasis)

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From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.