Alternate Leg Diagonal Bound
Alternate Leg Diagonal Bound is a compound plyometrics exercise that trains the quadriceps.
PlyometricsBeginnerCompoundPush
Primary muscles: Quadriceps
Secondary muscles: Abductors, Adductors, Calves, Glutes, Hamstrings
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Alternate Leg Diagonal Bound from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
