Alternate Leg Diagonal Bound

How to do the Alternate Leg Diagonal Bound

1. Assume a comfortable stance with one foot slightly in front of the other.
2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
3. It may help to use a line on the ground to guage distance from side to side.
4. Repeat the sequence with the other leg.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abductors, adductors, calves, glutes, hamstrings
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Dumbbell Seated Box Jump Dumbbell Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Harder than the Alternate Leg Diagonal Bound

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Alternate Leg Diagonal Bound work?

The Alternate Leg Diagonal Bound primarily works the quads, with the abductors, adductors, calves, glutes, and hamstrings as secondary movers. Depth Jump Leap, Double Leg Butt Kick, and Fast Skipping train the same muscle, across 9 equipment types.

What equipment do you need for the Alternate Leg Diagonal Bound?

None — the Alternate Leg Diagonal Bound is bodyweight, so it works at home, in a hotel room or outdoors. Depth Jump Leap and Double Leg Butt Kick also need nothing.

Is the Alternate Leg Diagonal Bound suitable for beginners?

Yes, the Alternate Leg Diagonal Bound is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Where should the Alternate Leg Diagonal Bound go in a workout?

Early — the Alternate Leg Diagonal Bound is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Front Cone Hops (or hurdle hops) Other Equipment Side Hop-Sprint Other Equipment Side to Side Box Shuffle Other Equipment