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Quadriceps

Depth Jump Leap

Depth Jump Leap (Start)Depth Jump Leap (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePush

A plyometric drill where you drop from a box, rebound off the ground, and leap forward or up to build reactive power.

Plyometrics
Primary musclesQuadriceps
Secondary musclesAbductorsAdductorsCalvesGlutesHamstrings

Energy burned

≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min

Estimate range 34–56 kcal (±25 %)

Muscle mass worked34 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand on a low box or step that is 12-18 inches high.
  2. 2Place your feet hip-width apart at the edge.
  3. 3Look straight ahead.

How to perform

  1. 1Step off the box and land on both feet.
  2. 2Rebound explosively and leap forward or upward.
  3. 3Swing your arms to help drive the jump.
  4. 4Land softly and reset.

Alternatives

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Stretches for Quadriceps

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