Legs / Intermediate / Compound (multi-joint)

Linear Depth Jump

An explosive bodyweight exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Jump / plyometric

Level

Intermediate

Type

Legs, Compound (multi-joint), Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
2. To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
3. Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
4. Land softly, asborbing the impact through the legs.

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