Exercise Comparison
Alternate Leg Diagonal Bound vs On-Your-Back Quad 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.
On-Your-Back Quad Stretch
Lie on a flat bench or step, and hang one leg and arm over the side.
Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
Switch sides.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while On-Your-Back Quad Stretch is beginner and uses other. Choose Alternate Leg Diagonal Bound if you have access to none, or On-Your-Back Quad Stretch if you prefer other. Alternate Leg Diagonal Bound is a compound movement working multiple joints, making it better for overall strength. On-Your-Back Quad Stretch isolates the target muscle for focused development.