Exercise Comparison
Alternate Leg Diagonal Bound vs One-Arm Overhead Kettlebell Squats
Side-by-Side
Muscle Analysis
Shared
Only in Alternate Leg Diagonal Bound
Only in One-Arm Overhead Kettlebell Squats
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.
One-Arm Overhead Kettlebell Squats
Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while One-Arm Overhead Kettlebell Squats is expert and uses kettlebells. Choose Alternate Leg Diagonal Bound if you're looking for a more accessible option, or One-Arm Overhead Kettlebell Squats for a greater challenge.