Alternate Leg Diagonal Bound

A beginner plyometrics exercise for the quads, done with just your bodyweight.

Alternate Leg Diagonal Bound: finishing position

Main muscles: Quads
Also works: Glutes, Calves and Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the 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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Alternate Leg Diagonal Bound

Questions

What muscles does the Alternate Leg Diagonal Bound work?

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Alternate Leg Diagonal Bound good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Alternate Leg Diagonal Bound?

Good alternatives that train the quads: Double Leg Butt Kick, Fast Skipping, Lateral Bound or Mountain Climbers.

How many sets and reps of the Alternate Leg Diagonal Bound should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).