Kysero
Try for free

Glutes · Intermediate

Alternating Diagonal Bounds

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

View instructionsAll exercises
Back to all exercises
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.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLateral BoundRelated variationSide Jump Twist

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteIce SkaterComparable substituteKettlebell Hang Power CleanComparable substitute90 Degree Jump Squat TwistComparable substituteMedicine Ball Cross Body Throw

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder