Depth Jump Leap
The Depth Jump Leap is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abductors and adductors and calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Depth Jump Leap
- 1
For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
- 2
Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.
- 3
Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
- 4
Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Depth Jump Leap work?
The Depth Jump Leap primarily works the Quadriceps. Secondary muscles include the Abductors, Adductors, Calves, Glutes, Hamstrings, which assist during the movement.
Is the Depth Jump Leap good for beginners?
Yes, the Depth Jump Leap is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Depth Jump Leap?
You need other to perform the Depth Jump Leap. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.