Quick Leap — start position
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Quick Leap — end position
End

Legs / Beginner / Compound (multi-joint)

Quick Leap

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

At a glance

Primary
Quads
Secondary
Calves, Hamstrings
Equipment
Bodyweight
Movement pattern
Jump / plyometric
Level
Beginner
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 a box for this exerise.
  2. Begin facing the box standing 1-2 feet from its edge.
  3. By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
  4. Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) (Front)Calves — secondary (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings — secondary (Back)Adductors (Back)Calves — secondary (Back)
FrontBack
  • Primary: Quads
  • Secondary: Calves, Hamstrings

Best for

How specific this exercise is to each movement.

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.