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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Basketball

Lateral Bound

Also called Skater jump

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Glutes, Quads

Also adductors, calves

You need

Nothing but the floor

How to do itPicture · 3 steps
  1. 1Push off one leg sideways
  2. 2Land on the other leg and stick it
  3. 3Hip, knee and foot in line on landing

Most common mistake

Knee collapsing inward on the landing.

Watch a demo
S
For football
#4 of 23
See the full list →
Research
85
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 85
Transfer · 45%5/5
Injury protection · 30%3/5
Practicality · 25%5/5

Lateral power for cutting and changing direction.

How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ALateral LungeDumbbell
  • ASingle-Leg RDLDumbbell
  • SCopenhagen PlankBodyweight

Takes

None yet
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