Plyometrics

Alternate Leg Diagonal Bound

The alternate leg diagonal bound is a beginner plyometrics exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Abductors, Adductors, Calves, Glutes, Hamstrings
Equipment
Body weight
Level
Beginner
Alternate Leg Diagonal Bound, starting position
Start
Alternate Leg Diagonal Bound, end position
Finish

How to do 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.

Alternatives to the alternate leg diagonal bound

Bodyweight squat Body weight Reverse lunge Body weight Wall sit Body weight Mountain Climbers Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells