How to Do the Alternate Leg Diagonal Bound

Beginner · Bodyweight · Targets Quadriceps, Abductors, Adductors, Calves, Glutes, Hamstrings

Alternate Leg Diagonal Bound demonstration
💪 Quadriceps, Abductors, Adductors, Calves, Glutes, Hamstrings🏋️ Bodyweight📊 Beginner🏷️ Plyometrics

How to perform it

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

Muscles worked

The Alternate Leg Diagonal Bound primarily targets your Quadriceps, with support from your Abductors, Adductors, Calves, Glutes, Hamstrings. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Alternate Leg Diagonal Bound slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.