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
Main muscles working (thicker lines)
Starting position
Stand in a staggered stance with one foot slightly in front and your weight on it.
Push off the front leg, driving the opposite knee forward and up.
Bound diagonally forward and to the side, landing on the driving leg.
Absorb the landing with a bent knee and hip, then push off it straight away.
Keep alternating legs in a zig-zag, covering as much ground as you can control.
Breathing: Exhale on each push-off.
Coaching tips
Punch the knee through
Push the ground away
Land balanced, go again
Common mistakes
Bounding sideways only, with no forward travel
Knee caving in on landing
Short, choppy push-offs
Arms hanging instead of driving
Safety notes
Start with short bounds and a brief pause on each landing.
Use grass or a track, not a slippery floor.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.