Legs·Bodyweight·Compound

Alternate Leg Diagonal Bound

Quads · Bodyweight

Beginner

Body Part

Legs

Equipment

Bodyweight

Level

Beginner

Type

Compound

Force

Push

The Alternate Leg Diagonal Bound is a beginner bodyweight exercise that primarily targets the Quads.

Muscles Worked

Quads primaryAbductors secondaryAdductors secondaryCalves secondaryGlutes secondaryHamstrings secondary

How to Do the Alternate Leg Diagonal Bound

  1. 1Assume a comfortable stance with one foot slightly in front of the other.
  2. 2Begin 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. 3It may help to use a line on the ground to guage distance from side to side.
  4. 4Repeat the sequence with the other leg.

Related Exercises

Barbell

Barbell Back Squat

The king of lower-body lifts

Dumbbell

Bulgarian Split Squat

The most hated, most effective leg builder

Barbell

Sumo Deadlift

Wide stance, short pull, big hips and quads.

Barbell

Front Squat

Upright squatting for monster quads

Exercise data from the open-source Free Exercise DB.

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