Alternate Leg Diagonal Bound
A beginner compound plyometric exercise that works the quads.
Starting position
End position
How to Do Alternate Leg Diagonal Bound
- Assume a comfortable stance with one foot slightly in front of the other.
- 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.
- It may help to use a line on the ground to guage distance from side to side.
- Repeat the sequence with the other leg.
Muscles Worked
Alternatives to Alternate Leg Diagonal Bound
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Double Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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2
Single Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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3
Single-Leg Hop Progression
A beginner compound plyometric exercise that works the quads.
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4
Single-Leg Lateral Hop
A beginner compound plyometric exercise that works the quads.
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5
Single-Leg Stride Jump
A beginner compound plyometric exercise that works the quads.
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6
Single Leg Push-off
A beginner compound plyometric exercise that works the quads.
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7
Fast Skipping
A beginner compound plyometric exercise that works the quads, needing no equipment.
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8
Split Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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9
Standing Long Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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10
Star Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do alternate leg diagonal bound work?
Alternate Leg Diagonal Bound primarily works the quads. The glutes, inner thighs, calves and hamstrings assist as secondary muscles.
What equipment do I need for alternate leg diagonal bound?
The source dataset does not record equipment for alternate leg diagonal bound. Check the instructions above before you set up.
Alternate Leg Diagonal Bound: is it suitable for beginners?
Yes. Alternate Leg Diagonal Bound is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of alternate leg diagonal bound?
Double Leg Butt Kick, Single Leg Butt Kick, Single-Leg Hop Progression train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my alternate leg diagonal bound reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; alternate leg diagonal bound can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Alternate Leg Diagonal Bound with AI
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