Exercise Comparison
Alternate Leg Diagonal Bound vs Barbell Side Split Squat
Side-by-Side
Muscle Analysis
Shared
Only in Alternate Leg Diagonal Bound
Only in Barbell Side Split 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 Side Split Squat
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.
Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent. Breathe in as you lower your body.
Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
After performing the recommended amount of reps, repeat the movement with the opposite leg.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Barbell Side Split Squat is beginner and uses barbell. Choose Alternate Leg Diagonal Bound if you have access to none, or Barbell Side Split Squat if you prefer barbell.