Quadriceps
Alternate Leg Diagonal Bound
A plyometric bounding drill that moves forward on a diagonal path, landing on one leg at a time.
Energy burned
≈ 43 kcalFor 3 × 8–12, rest 90s · ≈ 7.6 kcal/min
Estimate range 33–54 kcal (±25 %)
Muscle mass worked34 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Find a flat, non-slip area with at least 15 to 20 feet of clear space.
- 2Stand on one foot with your knee slightly bent and arms ready to swing.
How to perform
- 1Push off the standing foot, driving up and diagonally across your body.
- 2Swing the opposite arm to help generate distance.
- 3Land softly on the opposite foot with a bent knee and your hip over your foot.
- 4Immediately bound diagonally the other way to keep a zigzag path.
- 5Continue for the set distance and rest fully.
