Exercise Comparison
Alternate Leg Diagonal Bound vs Olympic Squat
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.
Olympic Squat
Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward; ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel.
At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Olympic Squat is intermediate and uses barbell. Choose Alternate Leg Diagonal Bound if you're looking for a more accessible option, or Olympic Squat for a greater challenge.