Smart Workout Diary

Alternating Diagonal Leg Bound

The alternating diagonal leg bound is a plyometric movement in which you jump diagonally from one leg to the other and land under control. It primarily develops the glutes, quads, hamstrings, calves, single-leg balance, and lower-body power. It can support athletic movement, coordination, and explosive conditioning.

Demonstration

Alternating Diagonal Leg Bound — demonstration 1
Alternating Diagonal Leg Bound — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart, knees soft, and arms relaxed at your sides.
  2. Load one leg: Shift your weight onto one leg, hinge slightly at the hips, and keep your chest lifted and core braced.
  3. Bound diagonally: Push through the loaded foot and jump forward and diagonally toward the opposite side, using your arms naturally for balance.
  4. Land and repeat: Land softly on the opposite leg with the knee tracking over the toes, absorb the landing through the hip and knee, then immediately or after regaining balance bound diagonally to the other side.
Muscle Group
Glutes
Other Muscle Groups
Quads, Hamstrings, Calves
Type
Plyometric
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize the landing: Land quietly and maintain control before increasing jump distance or speed.
  2. Keep alignment: Do not let the landing knee collapse inward; keep it tracking in the direction of the toes.
  3. Scale appropriately: Use shorter bounds and a brief pause between repetitions until single-leg landings feel stable.
Exercise library