PlyometricsIntermediate
Diagonal Bound
Alternating single-leg bounds that travel forward and out to the side, driving the free knee high on each push-off. Builds single-leg power for cutting and acceleration.
Primary muscles
- Glutes (Gluteus Maximus)
- Quadriceps
- Gluteus Medius
Secondary muscles
- Hamstrings
- Adductors
- Hip Flexors
- Calves (Gastrocnemius)
- Sets
- 3–4
- Reps
- 6–10 per side
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.