Legs · Bodyweight
Bounding
How to do the bounding, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand tall and take a few running steps to build momentum. Push forcefully off one foot, driving your opposite knee upward and swinging your arms to propel yourself forward in an exaggerated leap. Land softly on your opposite foot, immediately exploding into the next bound. Continue alternating legs, keeping your torso upright and rhythm smooth as you travel forward.
- 1Take running steps and push forcefully off one foot, driving your opposite knee up; you should feel your glutes, hamstrings, and calves producing power
- 2Land on your mid-foot and quickly transition into the next bound
- 3Swing your arms to help maintain balance and rhythm
Common mistakes
- Don't land stiff-legged or on your heels; absorb the impact with a soft knee
- Avoid leaning backward or twisting your torso
- Don't over-extend your bounds to the point where you lose control
Muscles worked
The bounding mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
Kovo programs the bounding for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.