GymPlan AIAlternate Leg Diagonal Bound
Alternate Leg Diagonal Bound is a beginner compound bodyweight plyometrics that mainly works your quads, with help from your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings.
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.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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What muscles does the alternate leg diagonal bound work?
It mainly works your quads; your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings assist.
How many sets and reps of alternate leg diagonal bound should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the alternate leg diagonal bound good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.