Exercise Comparison
Alternate Leg Diagonal Bound vs Lying Prone Quadriceps
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.
Lying Prone Quadriceps
Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
Attempt to extend your knee while your partner prevents any actual movement.
After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
After 10-20 seconds, switch sides.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Lying Prone Quadriceps is expert and uses bodyweight. Choose Alternate Leg Diagonal Bound if you're looking for a more accessible option, or Lying Prone Quadriceps for a greater challenge.