High Depth Jump being performed with proper form

How to do a High Depth Jump

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
2,193
Popularity Rank
1063rd
Difficulty
Intermediate
Quads Strength
36 mSCORE 205th
Equipment Required
  • Photo of Box
    Box

Workouts with High Depth Jump

    Target muscles worked

    Primary Muscles
    Quads
    Secondary Muscles
    Abs, Calves, Hamstrings, Glutes

    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.

    1. Select an appropriate-sized box, and stand on it with your toes hanging off the edge.
    2. Extend one leg off the box, and shift your weight forward.
    3. Allow yourself to begin falling, bring both feet underneath you.
    4. Land on the balls of your feet, bend your knees and hinge your hips backward as you extend your arms behind you.
    5. Engage your quads, glutes, hamstrings and calves to explosively extend your hips, knees, and ankles to jump straight into the air.
    6. Drive your arms forward in an arc, and reach toward the sky.
    7. Land softly on the balls of your feet by bending your knees, and hinge your hips back to slow your descent.
    8. Reposition yourself on top of the box and repeat.

    Common Form Mistakes

    • 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.

    Sets & Reps Calculator

    Average High Depth Jump standards by male, female, gender, weight, age and height

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      3
      sets
      7
      reps
      1 Set Max
      8
      reps
    • intermediate
      4
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      7
      reps
      9
      reps
    • advanced
      4
      sets
      8
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      10
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    Alternatives & Variations to High Depth Jump

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    1. 1. 1-Step Box Jump

      Photo of 1-Step Box Jump being performed
      36.2 mSCORESWAPPED 7 TIMES

      1-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.

    2. 2. Box Jump

      Photo of Box Jump being performed
      65.1 mSCORESWAPPED 7 TIMES

      Box 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.

    3. 3. 2-Box Depth Jump

      Photo of 2-Box Depth Jump being performed
      38.1 mSCORESWAPPED 6 TIMES

      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.

    4. 4. Jump Squat

      Photo of Jump Squat being performed
      60.9 mSCORESWAPPED 5 TIMES

      Jump 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.

    5. 5. Dumbbell Squat

      Photo of Dumbbell Squat being performed
      94.1 mSCORESWAPPED 4 TIMES

      Dumbbell 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.

    6. 6. Machine Leg Press

      Photo of Machine Leg Press being performed
      95.1 mSCORESWAPPED 3 TIMES

      Machine 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.

    7. 7. Dip

      Photo of Dip being performed
      93.9 mSCORESWAPPED 3 TIMES

      Dips 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.

    8. 8. Broad Depth Jump

      Photo of Broad Depth Jump being performed
      21.2 mSCORESWAPPED 3 TIMES

      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.

    9. 9. Reverse Box Jump

      Photo of Reverse Box Jump being performed
      32 mSCORESWAPPED 3 TIMES

      Reverse 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.

    10. 10. Box Step Down

      Photo of Box Step Down being performed
      39.1 mSCORESWAPPED 2 TIMES

      Box 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.