Alternate Leg Diagonal Bound

The Alternate Leg Diagonal Bound is a compound plyometric exercise. It primarily targets the quadriceps, with the abductors, adductors, calves, glutes, and hamstrings working as secondary muscles. Suitable for beginners.

Updated July 24, 2026

Primary Muscles

quadriceps

Secondary Muscles

abductors adductors calves glutes hamstrings

Level

beginner

Mechanic

compound

Equipment

none

Instructions

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.