Exercise Comparison
Alternate Leg Diagonal Bound vs Speed Box Squat
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.
Speed Box Squat
Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.
Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.
Pause briefly, and explode off of the box, extending through the hips and knees.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Speed Box Squat is intermediate and uses barbell. Choose Alternate Leg Diagonal Bound if you're looking for a more accessible option, or Speed Box Squat for a greater challenge.