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Depth Jump Leap

Depth Jump Leap is a beginner compound plyometrics that mainly works your quads, with help from your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings.

💪 Quads🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Depth Jump Leap: starting position
Starting position
Depth Jump Leap: end position
End position

How to do the depth jump leap

  1. For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
  2. Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.
  3. Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
  4. Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact.

Muscles worked

Primary: QuadsSecondary: Abductors (outer hips)Secondary: Adductors (inner thighs)Secondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Depth Jump Leap alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench JumpBodyweight · IntermediateDumbbell Seated Box JumpDumbbell · IntermediateBench SprintOther · BeginnerFast SkippingBodyweight · BeginnerMountain ClimbersBodyweight · BeginnerRocket JumpBodyweight · Beginner

FAQ

What muscles does the depth jump leap work?

It mainly works your quads; your abductors (outer hips), adductors (inner thighs), calves, glutes and hamstrings assist.

How many sets and reps of depth jump leap should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the depth jump leap good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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