Exercise Comparison
Alternate Leg Diagonal Bound vs Backward Drag
Side-by-Side
Muscle Analysis
Shared
Only in Alternate Leg Diagonal Bound
Only in Backward Drag
Instructions
Alternate Leg Diagonal Bound
Assume a comfortable stance with one foot slightly in front of the other.
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.
It may help to use a line on the ground to guage distance from side to side.
Repeat the sequence with the other leg.
Backward Drag
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Backward Drag is beginner and uses other. Choose Alternate Leg Diagonal Bound if you have access to none, or Backward Drag if you prefer other.