Exercise Comparison
Alternate Leg Diagonal Bound vs Single-Leg Hop Progression
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.
Single-Leg Hop Progression
Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
Hop forward, jumping and landing with the same leg over the cone.
Use a countermovement jump to hop from cone to cone.
At the end, turn around and go back on the other leg.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Single-Leg Hop Progression is beginner and uses other. Choose Alternate Leg Diagonal Bound if you have access to none, or Single-Leg Hop Progression if you prefer other.