Exercise Comparison
Alternate Leg Diagonal Bound vs Single-Leg Leg Extension
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 Leg Extension
Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
Maintaining good posture, fully extend one leg, pausing at the top of the motion.
Return to the starting position without letting the weight stop, keeping tension on the muscle.
Repeat for the desired number of repetitions.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Single-Leg Leg Extension is beginner and uses machine. Choose Alternate Leg Diagonal Bound if you have access to none, or Single-Leg Leg Extension if you prefer machine. Alternate Leg Diagonal Bound is a compound movement working multiple joints, making it better for overall strength. Single-Leg Leg Extension isolates the target muscle for focused development.