Exercise Comparison
Alternate Leg Diagonal Bound vs Quadriceps-SMR
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.
Quadriceps-SMR
Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Quadriceps-SMR is intermediate and uses foam roll. Choose Alternate Leg Diagonal Bound if you're looking for a more accessible option, or Quadriceps-SMR for a greater challenge. Alternate Leg Diagonal Bound is a compound movement working multiple joints, making it better for overall strength. Quadriceps-SMR isolates the target muscle for focused development.