How to do the Lateral Bound

Steps

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.

Tracking it in OneRep

Add the lateral bound to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.