10 Best Lateral Bound Alternatives for Home Workouts

The Lateral Bound is done standing. Ranked closest by our scoring: Lateral Cone Hops, the Lateral Box Jump and the Side Plank Hip Adduction. A harder version, the Lunge With Jump, is listed below as a progression rather than a swap.

Lateral Bound

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lateral Bound

The steps for the Lateral Bound itself, so you can judge how close each substitute below really is.

Adductors, with abductors, calves, glutes, hamstrings, quadriceps · Bodyweight · Advanced · Compound

  1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
  2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
  3. Immediately push off and extend, attempting to bound to the side as far as possible.
  4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
  5. Continue back and forth for several repetitions.

The 10 Best Lateral Bound Alternatives

10 substitutes, ranked by how closely each one matches the Lateral Bound on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Lateral Cone Hops

    1. Lateral Cone Hops

    99% match

    Adductors · Intermediate · Compound

    Pick this when you want an easier version that still works the adductors.

    • Other
    How to perform it
    1. Position a number of cones in a row several feet apart.
    2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
    3. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
    4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: adductors, the same as the Lateral Bound
    • Equipment: bodyweight only, the same as the Lateral Bound
    • Body position: standing, the same as the Lateral Bound
  2. Lateral Box Jump

    2. Lateral Box Jump

    88% match

    Adductors · Advanced · Compound

    A straight swap when you want to keep working the adductors.

    • Other
    How to perform it
    1. Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
    2. Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
    3. Bring your knees high enough to ensure your feet have good clearance over the box.
    4. Land on the center of the box, using your legs to absorb the impact.
    5. Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: adductors, the same as the Lateral Bound
    • Equipment: bodyweight only, the same as the Lateral Bound
    • Body position: standing, the same as the Lateral Bound
  4. Monster WalkPlay demonstration

    4. Monster Walk

    79% match

    Glutes · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the glutes rather than the adductors.

    • Bodyweight
    How to perform it
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not adductors
    • Equipment: bodyweight only, the same as the Lateral Bound
    • Body position: standing, the same as the Lateral Bound
  5. Band Hip Adductions

    5. Band Hip Adductions

    72% match

    Adductors · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the adductors.

    • Band
    How to perform it
    1. Anchor a band around a solid post or other object.
    2. Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
    3. Stand up straight and hold onto the post if needed. This will be your starting position.
    4. Keeping the knee straight, raise your right legs out to the side as far as you can.
    5. Return to the starting position and repeat for the desired rep count.
    6. Switch sides.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: adductors, the same as the Lateral Bound
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as the Lateral Bound
  6. Cable Hip AdductionPlay demonstration

    6. Cable Hip Adduction

    72% match

    Adductors · Beginner · Isolation

    A good swap when you have a cable machine to work with, and it still works the adductors.

    • Cable
    How to perform it
    1. Attach the ankle cuff to your ankle and stand facing the cable machine.
    2. Position yourself far enough away from the machine so that there is tension on the cable.
    3. Place your hands on the machine for support.
    4. Keeping your leg straight, slowly move your leg across your body towards the midline.
    5. Pause for a moment at the end of the movement, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: adductors, the same as the Lateral Bound
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as the Lateral Bound
  7. Alternate Leg Diagonal Bound

    7. Alternate Leg Diagonal Bound

    71% match

    Quads · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the quads rather than the adductors.

    • Bodyweight
    How to perform it
    1. Assume a comfortable stance with one foot slightly in front of the other.
    2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
    3. It may help to use a line on the ground to guage distance from side to side.
    4. Repeat the sequence with the other leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, not adductors
    • Equipment: bodyweight only, the same as the Lateral Bound
    • Body position: standing, the same as the Lateral Bound

Lateral Bound FAQ

What muscles does Lateral Bound work?

Lateral bounds primarily target the hip adductors and the gluteus medius for frontal-plane force production. You also recruit quads, hamstrings and core stabilizers during single-leg landing, cue: brace your core and absorb force through hip and ankle flexion rather than letting the knee collapse inward.

What is the best bodyweight alternative to Lateral Bound?

The Cossack squat is the best bodyweight alternative for adductor strength, mobility and controlled loading. Cue: push your hips back toward the heel, keep the non-loaded leg straight with toes up, and descend fully to load the adductors through a long range of motion while maintaining an upright chest.

Can I build muscle without doing Lateral Bound?

Yes, you can build adductor and upper-leg muscle with controlled alternatives like slow eccentric lateral lunges, Cossack squats, or unilateral step-ups. Emphasize slow negatives (3–5 seconds lowering), full range of motion and progressive overload to maximize adductor activation and hypertrophy.

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