Exercise Comparison
Alternate Leg Diagonal Bound vs Bench Jump
Side-by-Side
Muscle Analysis
Shared
Only in Alternate Leg Diagonal Bound
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.
Bench Jump
Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
Perform a short squat in preparation for the jump; swing your arms behind you.
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
Turn around and face the opposite direction, then jump back over the bench.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Bench Jump is intermediate and uses bodyweight. Choose Alternate Leg Diagonal Bound if you're looking for a more accessible option, or Bench Jump for a greater challenge.