Exercise Comparison
Alternate Leg Diagonal Bound vs Kneeling Hip Flexor
Side-by-Side
Muscle Analysis
Shared
Only in Alternate Leg Diagonal Bound
Only in Kneeling Hip Flexor
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.
Kneeling Hip Flexor
Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Kneeling Hip Flexor is beginner and uses none. Alternate Leg Diagonal Bound is a compound movement working multiple joints, making it better for overall strength. Kneeling Hip Flexor isolates the target muscle for focused development.