Body weight
Diagonal bound
Diagonal bound mainly works your quads and glutes. It also helps your hamstrings, calves, and hip flexors.
Step by step
- Stand tall with one foot slightly ahead of the other.
- Push off the front leg and drive the other knee high.
- Land softly on a bent knee, then bound to the other side.
What you should feel
A powerful push from your thigh and glute, and a springy landing in your legs. Your knees and lower back should not feel jarred.
Common mistake
Bounding straight forward with short hops; aim wide to the side and cover as much ground as you can.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Box jumpQuads, Glutes
Squat jumpQuads, Glutes
Standing long jumpQuads, Glutes
Split jumpQuads, Glutes
Star jumpQuads, Calves
Tuck jumpQuads, Hip flexorsQuestions
What muscles does the diagonal bound work?
Diagonal bound mainly works your quads and glutes. It also helps your hamstrings, calves, and hip flexors.
Can I do the diagonal bound at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the diagonal bound?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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