Exercise

Alternate Leg Diagonal Bound

Also known as: diagonal bound, alternating bound, plyo bound, speed bounds

Alternate Leg Diagonal Bound — position 2

Alternate Leg Diagonal Bound is a compound exercise for the quadriceps. Main target: vastus lateralis and vastus medialis. Also works: gluteus maximus, abductors, adductors, medial gastrocnemius and biceps femoris. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Vastus lateralis Vastus medialis

Secondary

Gluteus maximus Abductors Adductors Medial gastrocnemius Biceps femoris

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.