Exercise Comparison
Alternate Leg Diagonal Bound vs Frankenstein Squat
Side-by-Side
Muscle Analysis
Shared
Only in Alternate Leg Diagonal Bound
Only in Frankenstein 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.
Frankenstein Squat
This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don't round the thoracic spine.
Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place. Go to the bottom of the squat, until your hamstrings contact your calves.
Return to the upright position by driving through the front of the heel and extending the knees and hips.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Frankenstein Squat is intermediate and uses barbell. Choose Alternate Leg Diagonal Bound if you're looking for a more accessible option, or Frankenstein Squat for a greater challenge.