Alternate Leg Diagonal Bound
Trains the Quads.
- Equipment
- Bodyweight
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Stand at one end of an open space with the feet about hip-width apart.
- Push off one leg and bound forward and diagonally to the side, driving the other knee up and forward.
- Land on the other leg, absorbing the landing with a bent knee.
- Push off that leg straight away, bounding forward and diagonally the other way.
- Keep alternating, zigzagging forward, with the arms swinging in opposition to the legs.
- Continue for the chosen distance, then walk back.
Common mistakes
- Landing with a straight knee. Every landing bends to absorb the bound; a stiff landing on one leg loads the knee sideways.
- Letting the knee cave on the landing. It tracks over the foot; a caved landing on one leg is the fault worth watching for most.
- Bounding straight forward. The diagonal is the point; each bound pushes across as well as forward.
- Rushing the drive. Each bound is a full push-off with the free knee driving; a fast shuffle is a run, not a bound.