quads
Lateral bound
Explosive side-to-side power and balance.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand on one leg with a slight bend in the knee.
- Dip down and push off sideways onto the opposite leg.
- Land softly on that single leg in a quarter squat.
- Stick the landing for a moment to control your balance.
- Bound back to the other side and repeat.
Beginner tips
- Land softly with a bent knee and hold your balance.
- Keep reps low and controlled, quality over quantity.
- Rest fully between reps to stay explosive.
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