How to do a Broad Depth Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Box
Workouts with Broad Depth Jump
Target muscles worked
Instructions for Proper Form
Broad Depth Jump is a plyometric exercise that builds explosive power in your lower body. This compound movement primarily targets the quadriceps, glutes, and hamstrings. Unlike a standard jump, you start this exercise by stepping off a platform, then immediately exploding forward into a broad jump. This exercise is excellent for improving horizontal explosiveness, leg strength, and landing control.
- Select an appropriate-sized box, and stand on it with your toes hanging off the edge.
- Extend one leg off the box, and shift your weight forward.
- Allow yourself to begin falling, bring both feet underneath you.
- Land on the balls of your feet, bend your knees, and hinge your hips backward as you extend your arms behind you.
- Engage your quads, glutes, hamstrings, and calves to explosively extend your hips, knees, and ankles to propel forwards and into the air.
- Drive your arms forward in an arc in front of you.
- Engage your core to position your feet back underneath you as you jump.
- As you make contact with the ground, bend your knees and hinge your hips back to slow your descent and land softly.
- Reposition yourself on top of the box and repeat.
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Alternatives & Variations to Broad Depth Jump
1. Standing Broad Jump
36.6 mSCORESWAPPED 19 TIMESStanding Broad Jump is a compound, explosive exercise that primarily targets the quads, glutes, and hamstrings. By jumping forward from a standing position, you develop power and explosiveness in your lower body. This exercise is a great way to improve your jumping ability, agility, and can be easily incorporated into plyometric training.
2. Dip
93.9 mSCORESWAPPED 15 TIMESDips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.
3. Bench Dip
93.8 mSCORESWAPPED 11 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
4. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 9 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
5. Leg Extension
99.4 mSCORESWAPPED 7 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.
6. Jump Squat
60.9 mSCORESWAPPED 6 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
7. Box Jump
65.1 mSCORESWAPPED 6 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.
8. High Depth Jump
21.4 mSCORESWAPPED 6 TIMESHigh Depth Jump is a variation on the more standard Box Jump. Similar to Box Jump, this is a compound, plyometric exercise that primarily targets your quadriceps. Unlike a standard box jump, you start this exercise on top of the box, and step off before exploding into the air. Dropping into your jump helps you to use the elastic nature of your muscles to assist you in jumping into the air. In addition this can be a great exercise for developing control of your landings.
- Intermediate
- Quads
- Box
9. Dumbbell Lunge
97.6 mSCORESWAPPED 5 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.
10. Air Squats
92.1 mSCORESWAPPED 4 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.