Alternate Leg Diagonal Bound

Alternate Leg Diagonal Bound is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the abductors, adductors, calves, glutes and hamstrings.

How to do it

1. 1Assume a comfortable stance with one foot slightly in front of the other.
2. 2Begin 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. 3It may help to use a line on the ground to guage distance from side to side.
4. 4Repeat the sequence with the other leg.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.