Exercise
ALTERNATING DIAGONAL LEG BOUND
Form cues
About
The Alternating Diagonal Leg Bound is a multi-directional plyometric exercise that develops explosive hip power, single-leg stability, and neuromuscular coordination across multiple movement planes. By bounding diagonally from one leg to the other, it trains the glutes, hip abductors, and adductors to produce and absorb force asymmetrically — a pattern that directly mirrors the demands of court sports, field sports, and any activity requiring rapid direction changes.
Instructions
Step-by-step technique
Establish your starting stance
Begin standing with feet hip-width apart and your core engaged. Shift your weight slightly onto your right leg as you prepare to explode outward into a diagonal path while maintaining an upright, athletic posture.
Chest tall, eyes forwardExplode into the bound
Drive forcefully through your right foot to propel your body diagonally forward to the left. Extend your right hip, knee, and ankle completely to generate maximum power, ensuring your opposite knee drives upward and forward to assist the movement.
Drive through the floorSync your arm swing
Coordinate your arm movement by swinging the arm opposite to your landing leg forward and upward. This reflexive motion serves as a counterbalance and increases your total power output, helping you maintain momentum and stability throughout the mid-air phase.
Use your armsLand with soft control
Land softly on the ball of your left foot, allowing your knee and hip to bend immediately to absorb the impact force. Keep your knee aligned over your mid-foot to ensure stability and protect your joints before immediately preparing for the next repetition.
Absorb the impactStabilize and alternate sides
Pause momentarily to establish full single-leg balance once you land, then immediately transition by pushing off the left foot to bound back toward the right side. Continue alternating legs while focusing on consistent distance and controlled, explosive movement patterns.
Find your balanceCommon mistakes
What goes wrong — and why
Landing on a stiff leg
An extended, locked-out knee at landing concentrates impact forces at the joint rather than distributing them through the musculature, increasing injury risk.
Land with a bent knee in a "soft" position and immediately load the glute. Think of the leg as a spring — it must flex to store energy before the next bound.
Bounding only forward, not diagonally
Removing the diagonal direction eliminates the adductor and abductor loading that makes this exercise distinct from a standard forward bound.
Exaggerate the lateral component of each bound. The landing foot should be well outside shoulder width on the diagonal.
Neglecting arm drive
Arm swing contributes significantly to bound distance and power. Limp arms reduce momentum and indicate insufficient athleticism of the movement.
Drive the opposite arm forward with each leg push-off, matching the power of the leg. The arms are not passive — they add 20–30% to overall bound power.
Variations · Progressions · Regressions
Adaptations for every level
Lateral Step-Touch
Step laterally without the plyometric bounding element, touching the trail foot before stepping back. Builds hip abductor strength and lateral coordination at low intensity.
Forward Alternating Bound
Remove the diagonal and bound forward from one leg to the other. Simpler directional demand while maintaining the single-leg explosive loading.
Diagonal Bound to Stick
Bound diagonally and land on one leg, holding the position for 2–3 seconds before the next bound. The "stick" develops single-leg landing stability and eccentric strength.