How to do a Bounds
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Bounds
Workouts with Bounds
Target muscles worked
Instructions for Proper Form
Bounds are a plyometric exercise that primarily targets the lower body, especially the glutes, hamstrings, and quads. This explosive movement involves jumping forward off one leg and landing on the other. The bounding movement can help improve power, agility, and coordination, making it an excellent choice for athletes looking to enhance their performance in sports requiring quick directional changes and explosive speed.
- Position yourself in a split stance with one foot in front and raise your opposite hand.
- Lean forward slightly and shift your weight to the ball of your front foot.
- Keep your back straight, your chest up, and your eyes forward.
- Engage your quads, hamstrings, glutes, and calves on your forward leg to leap forward. Focus on propelling yourself up and forward.
- Explosively drive your opposite knee up as your front leg cycles to the back.
- Simultaneously cycle your arms in an exaggerated running motion.
- Just before you hit the ground, drive your front knee towards the ground, and strike the ground with the ball of your foot. Immediately extend your leg and ankle to leap forward again.
- Continue to alternate legs for the remainder of your set.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanSets & Reps Calculator
Average Bounds standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets6reps1 Set Max7reps
- intermediate4sets7reps9reps
- advanced4sets7reps9reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Bounds
1. Air Squats
92.1 mSCORESWAPPED 173 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
2. Side Lunge
79.4 mSCORESWAPPED 154 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
- Beginner
- Quads
3. Static Lunge
19.4 mSCORESWAPPED 133 TIMESStatic Lunge is a compound exercise that primarily targets the quads, glutes, and hamstrings. By keeping your feet in a fixed position and lowering your body, you can focus on muscle activation without the added complexity of stepping motions. This variation helps improve balance and stability, and is excellent for building lower body strength without additional equipment.
- Beginner
- Quads
4. Butt Kick
2 mSCORESWAPPED 109 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
- Beginner
- Quads
5. Lunge
90.8 mSCORESWAPPED 107 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
- Quads
6. Dumbbell Squat
94.1 mSCORESWAPPED 91 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 91 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
8. Lunge Jump
72.8 mSCORESWAPPED 85 TIMESLunge Jump is an explosive variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets your quadriceps. The addition of a jump makes the movement more dynamic and challenging, improving plyometric power and cardiovascular fitness. This is a great exercise for enhancing explosiveness and overall lower body strength, and for adding variety to lunge-based workouts.
- Beginner
- Quads
9. Pause Squat
71.3 mSCORESWAPPED 78 TIMESPause Squat is a variation of the standard Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. By pausing at the bottom of the movement, you increase the time under tension, which can help improve muscle endurance and strength. This also ensures you maintain proper form and engage your muscles more effectively throughout the squat.
- Beginner
- Quads
10. Jump Squat
60.9 mSCORESWAPPED 77 TIMESJump Squat is an explosive variation of the squat, and more specifically Air Squats. Like other squats, this compound exercise primarily targets your quadriceps. Unlike other variations, Jump Squats require a much more explosive movement in order to propel yourself into the air. This is a great exercise for making your squats more challenging without adding any weight.
- Intermediate
- Quads