Legs / Beginner / Compound (multi-joint)

Stride Jump Crossover

An explosive bodyweight exercise for the quads, with the hip abductors, adductors and calves assisting.

At a glance

Primary

Quads

Secondary

Hip abductors (glute med), Adductors, Calves, Hamstrings

Equipment

Bodyweight

Movement pattern

Fly / hug, Jump / plyometric, Single-leg / lunge

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. 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.

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