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Stride Jump Crossover

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

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

How to do the stride jump crossover

  1. Stand to the side of a box with your inside foot on top of it, close to the edge.
  2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
  3. Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
  4. Repeat the movement, crossing back over to the other side.

Muscles worked

Primary: QuadsSecondary: Abductors (outer hips)Secondary: Adductors (inner thighs)Secondary: CalvesSecondary: 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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Stride Jump Crossover 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 stride jump crossover work?

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

How many sets and reps of stride jump crossover 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 stride jump crossover good for beginners?

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

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