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Alternate Leg Diagonal Bound

The Alternate Leg Diagonal Bound primarily targets your Quadriceps, with support from Abductors, Adductors, Calves, Glutes, Hamstrings. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Abductors, Adductors, Calves, Glutes, Hamstrings

How to perform Alternate Leg Diagonal Bound

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

Frequently asked questions

What is the primary focus of the alternate leg diagonal bound?

This exercise primarily targets the quadriceps while developing lateral power and coordination. The diagonal movement pattern improves force production in the frontal and sagittal planes.

How should I land to maintain proper form?

Land softly on the midfoot with a slight bend in the knee to absorb impact. Ensure the knee tracks over the toes to prevent valgus collapse and maintain joint stability.

What is a common mistake to avoid during this movement?

Avoid landing with a locked knee or allowing the torso to collapse forward. Maintaining an upright posture and controlled deceleration is essential for safety and efficiency.

How can a beginner scale this exercise down?

Beginners should start with lateral sub-maximal hops or diagonal lunges to build foundational stability. Gradually increase the jump distance and intensity as landing mechanics improve.

How should I program diagonal bounds for power development?

Perform 3 to 5 sets of 4 to 6 repetitions per side with full recovery between sets. Focus on maximum explosive intent and quality of movement rather than high-volume fatigue.

Sample sets & reps for Alternate Leg Diagonal Bound

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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