Alternate Leg Diagonal Bound
Bounds diagonally forward while driving the opposite knee high
- Level
- Beginner
- Movement
- Lateral bound · Standing
- Tracks
- Reps only
Works
Quadriceps Glutes - Abductors
Adductors Calves Hamstrings
How to do it
- Stand with feet hip-width apart and knees slightly bent.
- Push off your right foot to bound diagonally forward and left.
- Drive your left knee up high during the flight phase.
- Land softly on your left foot with a controlled knee bend.
- Immediately explode off the left foot to bound diagonally right.
- Continue alternating legs in a zigzag path for the desired distance.
Common mistakes
- Landing with a stiff leg instead of absorbing impact.
- Letting the landing knee cave inward instead of keeping it over the toes.
- Failing to drive the opposite knee high enough.
- Bounding straight forward instead of diagonally.
- Looking down at the feet rather than ahead.
Safety
Ensure adequate landing space free of obstacles to prevent trips.
Avoid this exercise if you have acute knee or ankle instability.
Tips
- Focus on minimal ground contact time between bounds.
- Drive through the ball of the foot for maximum propulsion.
- Keep your torso upright and core engaged throughout the movement.
Details
- Base movement
- Lateral bound
- Legs
- Alternating
- Body position
- Standing
- Direction
- Crossover (curtsy)
- Tempo and range
- Explosive
