Alternate Leg Diagonal Bound

Alternate Leg Diagonal Bound is a plyometric power – diagonal single-leg bounding exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Hip abductors, Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
Exercise type: Plyometric power – diagonal single-leg bounding

Exercise technique

Path
Choose a clear area and reference line for diagonal forward travel.
Stance
Place one foot slightly forward and soften your knees.
Push
Drive through your front supporting leg and bring the opposite knee forward and upward.
Direction
Combine forward travel with a sideways-opening arc.
Land
Land on the opposite foot beneath your torso, bending your hip and knee.
Alternate
Push from the landing leg into the opposite diagonal.
Series
Adjust distance to your control and create similar arcs to both sides.

Key technique points

Track your knee with your foot.
Control your hip on each single-leg landing.
Adjust forward and sideways distance together.
Drive the opposite arm forward.
Land quietly.
Prioritize balance before distance.

Common mistakes

Knee collapsing inward

Do not let your supporting knee fall toward the midline on landing.

Jumping only sideways

Do not lose forward diagonal travel entirely.

Overemphasizing distance

Do not bound farther than you can balance.

Straight-leg landing

Do not land without absorbing impact through your hip and knee.

Rotating the torso

Do not turn your shoulders uncontrollably with each diagonal.

Foot landing too far forward

Do not reach the landing leg far ahead of your torso and create braking.

Frequently asked questions