How to do a 2-Box Depth Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About 2-Box Depth Jump
Box
Workouts with 2-Box Depth Jump
Target muscles worked
Instructions for Proper Form
2-Box Depth Jump is a plyometric variation similar to the standard Box Jump. This compound movement primarily targets the quadriceps. By stepping off one box and landing on the ground before explosively jumping onto another box, you utilize the elastic properties of your muscles to improve power and explosiveness. This exercise is excellent for enhancing jump performance and overall leg strength.
- Select two appropriate-sized boxes and position them a few feet away from each other.
- Stand on top of one of the boxes and face the other.
- Keep your back straight, chest up, and eyes on your next landing spot.
- Extend one leg over the gap between the boxes.
- Shift your weight forward, and allow yourself to begin to fall into the gap between the boxes. As you fall, reposition your feet under you.
- Extend your arms behind you as you land on the balls of your feet, bend your knees and hinge your hips backward.
- Swing your arms forwards as you engage your quads, glutes, hamstrings, and calves to explosively extend your hips, knees, and ankles and propel yourself into the air towards the other box.
- Land on top of the second box by bending your knees and hinging your hips backward.
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Alternative Exercises to 2-Box Depth Jump
1. 1-Step Box Jump
36.2 mSCORESWAPPED 147 TIMES1-Step Box Jump is a variation on the standard Box Jump. Like other Box Jumps, this compound exercise primarily targets your quadriceps, but also engages the glutes and calves explosively. Adding a step before the jump helps build momentum, enhancing power and coordination. It’s a great way to introduce more dynamic movement for those looking to improve their jumping ability and overall athletic performance.
- Beginner
- Quads
- Box
2. Box Jump
65.1 mSCORESWAPPED 130 TIMESBox Jump is a compound, explosive movement that targets most muscles in the body, but primarily muscles in your legs. This is a great exercise for anyone looking to improve their ability to jump, add some cardio to their workout, or develop power and explosiveness. This exercise can be easily scaled to your ability level by using different sized boxes.
- Beginner
- Hamstrings
- Box
3. Leg Extension
99.4 mSCORESWAPPED 38 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
4. Dumbbell Lunge
97.6 mSCORESWAPPED 30 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Leg Press
99.7 mSCORESWAPPED 30 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
6. Back Squat
99.3 mSCORESWAPPED 27 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
7. Air Squats
92.1 mSCORESWAPPED 23 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
8. Box Step Down
39.1 mSCORESWAPPED 22 TIMESBox Step Down is a compound, bodyweight exercise that primarily targets the quadriceps and glutes. The primary benefit of this exercise is the emphasis on controlling your movement as you lower yourself down from a box, which can improve stability and balance. This is a great exercise for developing unilateral strength and addressing imbalances between sides.
- Beginner
- Quads
- Box
9. Jump Squat
60.9 mSCORESWAPPED 19 TIMESJump Squat is an explosive variation of the squat, and more specifically Air Squats. Like other squats, this compound exercise primarily targets your quadriceps. Unlike other variations, Jump Squats require a much more explosive movement in order to propel yourself into the air. This is a great exercise for making your squats more challenging without adding any weight.
- Intermediate
- Quads
10. Box Shuffle
30.2 mSCORESWAPPED 19 TIMESBox Shuffle is a dynamic, bodyweight exercise that primarily targets the legs and core. It involves rapidly shuffling back and forth over a small box, typically used for step-up exercises. This movement can improve coordination, agility, and cardiovascular endurance. It's an excellent addition to functional training sessions for enhancing quick footwork and overall conditioning.
- Beginner
- Quads
- Box