Legs / Beginner / Compound (multi-joint)

Alternate Leg Diagonal Bound

An explosive bodyweight exercise for the quads, with the hip abductors, adductors and calves assisting.

At a glance

Primary

Quads

Secondary

Hip abductors (glute med), Adductors, Calves, Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), One side at a time, Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Landing with the knee caving in and the foot rolling.

  Why it hurts: Single-leg lateral landings are the main cause of ankle sprains and knee valgus strain.

  ✓ Instead: Stick each landing for a second, knee over the toes and hip back, before the next bound. Shorten the distance until it is quiet.

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