Liftworthy
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Liftworthy

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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General training information, not medical advice. If something hurts, stop and see a professional.
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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 itPictures · 3 steps
1Push off
2Land soft
Main musclesAlso working
  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

Good for

  • Ranked #2 for basketball, #2 for skiing and #2 for racket
  • Carries straight over to basketball

Compare with

vs Pogo Hopsvs Trap Bar Jumpvs Bulgarian Split Squat
S
For skiing
#2 of 23
See the full list →
Research
85
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 85
TransferExcellent
Injury protectionGood
PracticalityExcellent

Edge-to-edge power and control.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ALateral LungeDumbbell
  • ASingle-Leg RDLDumbbell
  • AReverse NordicBodyweight

Takes

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280