Alternate Leg Diagonal Bound
How to do the 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.
How to program the Alternate Leg Diagonal Bound
Sets and reps
As a compound movement, the Alternate Leg Diagonal Bound responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Alternate Leg Diagonal Bound is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Alternate Leg Diagonal Bound work?
The Alternate Leg Diagonal Bound primarily targets the Quadriceps. It also recruits the Abductors, Adductors, Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Alternate Leg Diagonal Bound?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Alternate Leg Diagonal Bound should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
