Exercise Comparison
Alternate Leg Diagonal Bound vs Trap Bar Deadlift
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.
Trap Bar Deadlift
For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
Lower your hips, look forward with your head and keep your chest up.
Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
At the completion of the movement, lower the weight back to the ground under control.
Verdict
Both exercises target the quadriceps. Alternate Leg Diagonal Bound is a beginner exercise using none, while Trap Bar Deadlift is beginner and uses other. Choose Alternate Leg Diagonal Bound if you have access to none, or Trap Bar Deadlift if you prefer other.