Start
End
LegsBeginnerBodyweight
Alternate Leg Diagonal Bound
قفزة قطرية بالتبادل
Target Muscles
QuadsAbductorsAdductorsCalvesGlutesHamstrings
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
