Alternate Leg Diagonal Bound

Alternate Leg Diagonal Bound — Start position — Start position

Alternate Leg Diagonal Bound — End position — End position

Region: Knee & Thigh
Equipment: None
Category: Plyometrics
Level: Beginner
Mechanic: compound
Force: push

Muscles worked

quadriceps
abductors
adductors
calves
glutes
hamstrings

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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

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