Lateral Bound Exercise


The Lateral Bound Exercise is a great way to build strength and power in your legs and increase their ability to store and release energy, while challenging your balance and coordination.

The Lateral Bound Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


Figure 1.  Lateral Bound Exercise Video.



  • Start by standing in perfect posture, balanced on your left foot, your arms in front of your body.
  • Load your left hip and glutes by dropping your hips down and back as you swing your arms behind you.
  • Bound across to your right as you throw your arms into the air, using your arms to help generate force.
  • Land softly on your right leg, absorbing the impact with your hip, swinging your arms back behind you, and then immediately bound back to your left.
  • Land softly on your left leg by absorbing the impact with your hip, and hold, balancing on your left foot until you are stabile.
  • Repeat for the desired number of repetitions.
  • Repeat in the other direction, stabilising on your left leg.


Try jumping as high and as far as you can, while still being able to “stick the landing” to stay balanced.

Use your arms to generate force as you explode up and across through your hip.

Anticipate the ground, landing as softly as you can, absorbing the impact with your hip.  Try to minimise the time in contact with the ground on the “quick” side.

Keep your chest up, back flat, toes pointing forwards, and your abdominal muscles engaged.

You should feel it working your hips and legs.


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