QuadricepsBeginner

Alternate Leg Diagonal Bound

Plyometrics movement using No Equipment.

Primary muscle: Quadriceps
Secondary muscles: Abductors, Adductors, Calves, Glutes, Hamstrings
Force: Push
Movement pattern: Compound
Movement category: Plyometric

Alternate Leg Diagonal Bound reference position 1

Alternate Leg Diagonal Bound reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Abductors, Adductors, Calves, Glutes, Hamstrings

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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