Hominin · exercise
Alternate Leg Diagonal Bound
Alternate Leg Diagonal Bound is a beginner plyometrics exercise. It works the quadriceps, with help from the abductors, adductors, calves, glutes and hamstrings.
beginnerotherpush movementcompoundplyometrics
- Main muscles
- quadriceps
- Also works
- abductors, adductors, calves, glutes, hamstrings
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bench Sprint · other, beginner
- Depth Jump Leap · other, beginner
- Front Cone Hops (or hurdle hops) · other, beginner
- Mountain Climbers · other, beginner
- Quick Leap · other, beginner
- Side Hop-Sprint · other, beginner
- Side Standing Long Jump · other, beginner
- Side to Side Box Shuffle · other, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).