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Alternate Leg Diagonal Bound

QuadsOtherBeginnerCompound
Alternate Leg Diagonal Bound — start position
Start
Alternate Leg Diagonal Bound — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryAbductors, Adductors, Calves, Glutes, Hamstrings

How to do it

  1. 01

    Assume a comfortable stance with one foot slightly in front of the other.

  2. 02

    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.

  3. 03

    It may help to use a line on the ground to guage distance from side to side.

  4. 04

    Repeat the sequence with the other leg.

In the app

Alternate Leg Diagonal Bound appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With other
With machine

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