Quick Leap

Quick Leap is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the calves and hamstrings. It is performed with other equipment.

How to do it

1. 1You will need a box for this exerise.
2. 2Begin facing the box standing 1-2 feet from its edge.
3. 3By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
4. 4Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

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.