Exercise Comparison
Alternate Leg Diagonal Bound vs Iron Crosses (stretch)
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.
Iron Crosses (stretch)
Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Iron Crosses (stretch) is intermediate and uses none. Choose Alternate Leg Diagonal Bound if you're looking for a more accessible option, or Iron Crosses (stretch) for a greater challenge.