Exercise Comparison
Alternate Leg Diagonal Bound vs Barbell Hack Squat
Side-by-Side
Muscle Analysis
Shared
Only in Alternate Leg Diagonal Bound
Only in Barbell Hack Squat
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.
Barbell Hack Squat
Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.
Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Barbell Hack Squat is intermediate and uses barbell. Choose Alternate Leg Diagonal Bound if you're looking for a more accessible option, or Barbell Hack Squat for a greater challenge.