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Glutes · Intermediate

Alternating Diagonal Bounds

Alternating single-leg bounds travelling diagonally forward while each landing is stabilized before the next takeoff.

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Alternating Diagonal Bounds demonstration

Exercise overview

Training details

GlutesQuadricepsCalvesAbductors

Equipment

Bodyweight

Sets × reps

3 × 6 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand in an athletic position with a clear diagonal path in front of you.
  2. 02Push forcefully from one foot and bound diagonally forward onto the opposite leg.
  3. 03Land on the whole forefoot and heel with the knee aligned over the toes, bending the hip and knee to absorb impact.
  4. 04Stabilize the pelvis and trunk, and shorten the distance if the landing foot skids or the free foot must touch down.
  5. 05Once balanced, bound diagonally forward from the landing leg to the opposite side and continue alternating.

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