Depth Jump
The depth jump is an advanced bodyweight plyometric exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and lower legs. It involves stepping off an elevated surface and immediately jumping upon landing, utilizing the stretch-shortening cycle to develop explosive lower body power.
How to do it
- Stand on top of a sturdy box or elevated platform with your feet hip-width apart.
- Step off the box and land with both feet simultaneously on the floor below.
- Upon landing, immediately and explosively jump upward as high as possible with your arms swinging overhead.
- Land softly with slightly bent knees to absorb the impact.
- Reset and repeat for the desired number of repetitions.
Form cues
- Step off the box rather than jumping off.
- Land softly with slightly bent knees.
- Transition instantly from landing to your upward jump.
- Swing arms upward to build momentum.
Breathing: Inhale as you step off the box, exhale forcefully as you drive upward into your jump.
Common mistakes
- Jumping up off the box instead of stepping off, which changes the movement focus and landing mechanics.
- Stiff-legged landing, which places excessive shock on your joints instead of absorbing impact smoothly.
- Pausing too long on the floor, which ruins the stretch-shortening cycle benefit of the exercise.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, lower legs.
Suggested sets & reps
Get fitter
3 sets × 5 reps, rest 90 s
Lose weight
3 sets × 5 reps, rest 90 s
Build muscle
3 sets × 4–6 reps, rest 2 min
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel joint discomfort in your knees or ankles, ease off or choose a gentler option.
- If you are new to plyometrics, check with a professional before attempting high-impact depth jumps.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How high should the box be for depth jumps?
Beginners should use a very low platform or skip this advanced movement entirely until building foundational strength.
Why is it important to minimize ground contact time?
Quick transitions use elastic energy stored in your muscles to produce more explosive power on the way back up.
Are depth jumps suitable for beginners?
No, this is an advanced plyometric exercise that puts high stress on the joints and requires prior training experience.