Quick Leap
The Quick Leap is a beginner compound movement that activates 3 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 calves and hamstrings assist as stabilizers throughout the range of motion.
How to Quick Leap
- 1
You will need a box for this exerise.
- 2
Begin facing the box standing 1-2 feet from its edge.
- 3
By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
- 4
Immediately 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.
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 Quick Leap work?
The Quick Leap primarily works the Quadriceps. Secondary muscles include the Calves, Hamstrings, which assist during the movement.
Is the Quick Leap good for beginners?
Yes, the Quick 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 Quick Leap?
You need other to perform the Quick Leap. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.