Instructions

1

Stand with feet hip-width apart, arms at sides or extended for balance, torso upright with neutral spine alignment

2

Engage core muscles, prepare for explosive movement by slightly bending knees into a quarter-squat position, and swing arms in preparation for upward drive

3

Lower body by bending at hips and knees, allowing controlled descent into a squat position while maintaining forward-facing posture and neutral spine

4

Drive through heels and extend hips and knees explosively to propel body upward off ground, extending arms overhead for momentum and reaching maximum height before landing softly and returning to starting position

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Quadriceps, the Double Diagonal Reach is an excellent addition to your routine. The mechanics of this Cardio exercise specifically bias the Plyometrics, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Quadriceps.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

Dumbbell Double Diagonal Reach
Cable Double Diagonal Reach
Banded Double Diagonal Reach

Double Diagonal Reach