Start
End
Plyometrics
Alternate Leg Diagonal Bound
beginner·compound·push
Muscles Worked
Secondary
iliotibial tractobturator externusobturator internussartoriusadductor brevisadductor longusadductor magnusadductor minimusgracilispectineusAbductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisbiceps femorispopliteussemimembranosussemitendinosus
How to Perform
1
Assume a comfortable stance with one foot slightly in front of the other.
2
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.
3
It may help to use a line on the ground to guage distance from side to side.
4
Repeat the sequence with the other leg.
Alternatives to Alternate Leg Diagonal Bound
Same muscles, different equipment or difficulty
