📖 Static demo — read-only snapshot

You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:

  • Global search (sidebar) is disabled — it queries the API.
  • The JSON API and the API “Try it” playgroundaren’t included.
  • The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Lateral Bounds (Single-Leg)

Draftstrength85%advanced⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
single-leg stance with the hip and knee slightly flexed, trunk quiet, loaded to push off laterally
End
explosive lateral push-off into flight, landing and sticking on the opposite single leg with the knee tracking over the toes, silently absorbed
Range of Motion
frontal-plane push-off and landing — hip/knee flexion to absorb then extension to propel, with lateral displacement from one leg to the other

How to Perform

Single-leg lateral hops for frontal plane power and dynamic stability. Peak forces 3.31 BW with 0.45s ground contact time. Gluteus medius, soleus, vasti, and gluteus maximus produce greatest forces during single-leg landing. Critical for ACL prevention — excessive knee valgus during lateral movements associated with injury risk.

Watch on YouTube↗

Opens a YouTube search for “Lateral Bounds (Single-Leg)”

Starting position: standing

Coaching Cues

  1. 1

    Stable hip, quiet trunk — glute med lands and pushes

    (verbal)
  2. 2

    Push off sideways toward the far cone

    (verbal)
  3. 3

    Stick the landing with the knee tracking over the toes

    (verbal)
  4. 4

    Land like a panther — silent and absorbed

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

2-3×6-10 reps per leg, 2x/week. Progress distance, height, and direction changes [Wong 2012]

EMG Activation Data

Peak forces 3.31 BW, RFD 0.94 BW/s [Wong 2012]. Glute med critical for frontal plane control [Maniar 2022]

Muscles Involved (4)

Primary Movers

Gluteus Medius— Frontal plane control — resists knee valgus [Maniar 2022]
Quadriceps Femoris— Landing deceleration

Secondary Movers

Gluteus Maximus— Hip extension and landing absorption
Soleus— Ankle stability and force absorption [Maniar 2022]

Easier Variations ↓

1

Lateral Step-Over

Step laterally over a low cone. No jumping component.

2

Lateral Shuffle

Controlled sideways shuffling before progressing to bounds.

Harder Variations ↑

1

Lateral Bound to Stick

Bound and hold single-leg balance for 3 seconds.

2

Lateral Bound with Directional Change

Bound laterally then immediately change direction.

Target Movements (4)

Hip AbductionHip Joint (Coxofemoral)
Hip AdductionHip Joint (Coxofemoral)
Knee ExtensionTibiofemoral Joint
Ankle PlantarflexionTalocrural Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Running and JoggingSingle-Leg Balance

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Single-Leg StrengthperformanceImprove Sprint AccelerationperformanceRunning Injury PreventionpreventionAnkle Sprain Recoveryrehab⚠

Evidence Sources (2)