Alternate Leg Diagonal Bound
The Alternate Leg Diagonal Bound is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abductors and adductors and calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Alternate Leg Diagonal Bound
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Alternate Leg Diagonal Bound work?
The Alternate Leg Diagonal Bound primarily works the Quadriceps. Secondary muscles include the Abductors, Adductors, Calves, Glutes, Hamstrings, which assist during the movement.
Is the Alternate Leg Diagonal Bound good for beginners?
Yes, the Alternate Leg Diagonal Bound is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Alternate Leg Diagonal Bound?
The Alternate Leg Diagonal Bound requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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