How to do a High Depth Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About High Depth Jump
Box
Workouts with High Depth Jump
Target muscles worked
Instructions for Proper Form
High 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.
- 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 jump straight into the air.
- Drive your arms forward in an arc, and reach toward the sky.
- Land softly on the balls of your feet by bending your knees, and hinge your hips back to slow your descent.
- Reposition yourself on top of the box and repeat.
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Large Drop
You don’t need a large drop for a depth jump. Jumping off the box, or using a box that’s too large can increase your risk of injury. Focus on the jump after you land rather than increasing the height of the drop.
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Alternative Exercises to High Depth Jump
1. Box Jump
65.1 mSCORESWAPPED 7 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
2. 1-Step Box Jump
36.2 mSCORESWAPPED 7 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
3. 2-Box Depth Jump
38.1 mSCORESWAPPED 6 TIMES2-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.
- Advanced
- Quads
- Box
4. Dumbbell Squat
94.1 mSCORESWAPPED 4 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Jump Squat
60.9 mSCORESWAPPED 4 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
6. Broad Depth Jump
21.2 mSCORESWAPPED 3 TIMESBroad 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.
- Intermediate
- Quads
- Box
7. Reverse Box Jump
32 mSCORESWAPPED 3 TIMESReverse Box Jump is a compound, plyometric exercise that primarily targets the quadriceps. Unlike standard box jumps where you jump onto the box, this variation involves jumping backwards off a box and landing softly. This exercise helps improve your eccentric control and deceleration skills, making it valuable for sports performance and overall lower body strength.
- Advanced
- Quads
- Box
8. Machine Leg Press
95.1 mSCORESWAPPED 3 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
- Beginner
- Quads
- Leg Press Machine
9. Dip
93.9 mSCORESWAPPED 3 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.
- Beginner
- Triceps
- Dip (Parallel) Bar
10. Leg Press
99.7 mSCORESWAPPED 2 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