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Depth Jump

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Explosive power! Depth Jumps build lower body strength and jump height. Land softly, jump high!

The Depth Jump is a compound exercise that mainly works the calves / shins and quads, with help from the glutes & hips and hamstrings. You'll need: box.

Depth Jump demo video 2
Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Box
Box

Depth Jump Muscles Worked

Primary

Upper Calf (gastrocnemius); Quads (quadriceps femoris)

Secondary

Glutes (gluteus maximus); Hamstrings

Depth Jump Variations and Alternatives

How to do the Depth Jump

Depth Jump (Plyometrics) Instructions

Equipment Needed: A sturdy bench or platform (about 12-24 inches high).

Positioning:

  1. Stand on the edge of the bench or platform with your feet shoulder-width apart.

  2. Stay upright, keeping your shoulders back and your core engaged.

Movement:

  1. Drop Down: Step off the bench, letting your body fall straight down to the ground. Do not jump off; let gravity do the work.

  2. Landing: Once you touch the ground, aim to land softly on the balls of your feet. Bend your knees slightly as you land to absorb the impact.

  3. Immediate Jump: Without pausing, immediately push off the ground and jump as high as you can. Swing your arms upward to gain momentum.

  4. Land Again: Focus on landing softly with your knees slightly bent to absorb the landing.

Repetitions:

  • Start with 3-5 repetitions, allowing rest in between jumps to maintain form.

Tips:

  • Prioritize landing technique over height to prevent injuries.

  • Ensure the bench is stable and can support your body weight.

  • Wear supportive shoes to help with traction and comfort.

Depth Jump FAQs

What muscles does the Depth Jump work?

The Depth Jump mainly works the calves / shins and quads, with help from the glutes & hips and hamstrings. The main muscles are the gastrocnemius and quadriceps femoris.

What equipment do you need for the Depth Jump?

Box.

Is the Depth Jump a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Depth Jump go on?

It belongs on leg day in a push/pull/legs routine.

What are some Depth Jump variations and alternatives?

Similar exercises include the Box Drop Jump, Box Drop Two-Foot Landing, Pogo 2-Foot Jump and Toe Jump.

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