Which muscles does the depth jump work?

The depth jump mainly works your quadriceps and glutes. It also involves your calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the depth jump in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Depth Jump: how to do it and muscles worked

The depth jump mainly works your quadriceps and glutes, with help from your calves. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Calves

How to do the depth jump

1
Stand tall on a low, stable box or step (start at 30 cm or lower) with your toes near the edge.
2
Step off the box, do not jump, and land on both feet. The moment you touch down, spring straight up as high as you can.
3
Land softly with bent knees and reset on the box between reps. Keep reps low in number, with full rest, so each jump stays sharp.

Form tip: Spend as little time on the ground as possible, like the floor is hot, but stop if your landings turn sloppy.

Common questions

Which muscles does the depth jump work?: The depth jump mainly works your quadriceps and glutes. It also involves your calves.
What equipment do I need for the depth jump?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the depth jump in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.