Depth Jump
Stand on top of a low box with your toes near the edge and your feet hip-width apart. Step off the box and drop straight down, landing on the balls of both feet with slightly bent knees. The instant you touch the ground, explode upward into a maximal vertical jump, minimizing your ground-contact time. Land softly under control and reset on the box before the next rep, keeping the box height moderate to protect your knees.
QUADRICEPS · LOWER BODY
How it is executed
- Stand on top of a low box with your toes near the edge and your feet hip-width apart.
- Step off the box and drop straight down, landing on the balls of both feet with slightly bent knees.
- The instant you touch the ground, explode upward into a maximal vertical jump, minimizing your ground-contact time.
- Land softly under control and reset on the box before the next rep, keeping the box height moderate to protect your knees.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Advanced
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
Glossary and calculators
Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.1RM (one-rep max)The 1RM is the heaviest load a person can lift once in a given exercise with correct technique.Training volume calculatorHow many weekly sets a muscle gets
