Alternate Leg Diagonal Bound

Also called diagonal bounds, skater bounds and alternating bounds.

Works

Quads, plus side glutes, adductors, calves, glutes and hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Assume a comfortable stance with one foot slightly in front of the other.

1. 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.
2. It may help to use a line on the ground to guage distance from side to side.
3. Repeat the sequence with the other leg.

Cues

• Push off and drive the opposite knee.
• Bound out at a 45 degree angle.
• Land soft on one foot.
• Stick, then bound back.

Common mistakes

• Knee caving on landing.
• Landing stiff legged.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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