Quick Answer
Diagonal Bound is a beginner plyometrics exercise that targets your quadriceps and glutes. It uses only your bodyweight. Start in athletic stance, feet shoulder-width, knees bent.
Video Tutorial
How to Perform the Diagonal Bound
- 1
Start in athletic stance, feet shoulder-width, knees bent.
- 2
Push off right foot, bounding diagonally forward and to the left.
- 3
Drive left knee up and swing arms for momentum.
- 4
Land softly on left foot.
- 5
Immediately push off left foot, bounding diagonally forward and to the right.
- 6
Drive right knee up.
- 7
Continue alternating bounds, covering ground diagonally.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Diagonal Bound isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Single-Leg Box Jump
Quadriceps, Glutes • Other
Front Box Jump
Quadriceps, Hamstrings, Glutes • Other
Lateral Box Jump
Quadriceps, Glutes, Abductors, Adductors • Other
Quick Leap Box Jump
Quadriceps, Glutes, Hamstrings • Other
Repetitive Box Jump
Hamstrings, Quadriceps • Other
Single-Leg Box Push-Off
Quadriceps, Glutes, Calves • Other
Frequently Asked Questions
What muscles does the Diagonal Bound work?
The Diagonal Bound primarily works your quadriceps and glutes. Secondary muscles include the abductors, adductors, calves and hamstrings.
What equipment do I need for the Diagonal Bound?
The Diagonal Bound needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Diagonal Bound suitable for beginners?
Yes. The Diagonal Bound is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Diagonal Bound should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Diagonal Bound every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.