Linear Depth Jump
Linear Depth Jump is a intermediate-level compound in the plyometrics category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with other equipment.
How to do it
- 1You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
- 2To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
- 3Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
- 4Land softly, asborbing the impact through the legs.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.