Primary
Plyometrics
Secondary
Quadriceps, Glutes, Calves
Equipment
Box
Difficulty
Advanced
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The depth jump is an advanced plyometric that develops reactive strength by exploiting the stretch-shortening cycle. Stepping off a box and immediately rebounding into a maximal jump teaches your muscles and tendons to rapidly transition from eccentric loading to explosive concentric power.
When to use it
Use during peaking phases for maximum reactive strength development. Best when fully rested and warmed up.
Who it's for
Advanced athletes with a solid plyometric foundation looking to maximize reactive strength.
Step off the box—don't jump off—to control drop height. Minimize ground contact time by rebounding immediately upon landing. The goal is elastic, springy power, not a pause and jump.
Browse all plyometrics exercises
Also targets: Quadriceps, Glutes, Calves
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Stand on a plyo box between 12-24 inches high.
Step off the box, do not jump off.
Land on both feet simultaneously with soft knees.
Immediately explode upward into a maximum vertical jump.
Land softly and reset for the next rep.
Minimize ground contact time for maximum reactive strength.
Step off rather than jump off the box to control drop height.
Focus on the quick transition from landing to jumping.
Keep your core braced throughout the movement.
Use depth jumps only when fresh, early in sessions, and limit to 1-2 sessions per week. Program 3-4 sets of 3-5 reps with 2-3 minutes rest. Start with 12-18 inch boxes and only progress when ground contact time decreases.
Jumping off the box instead of stepping, increasing impact force.
Squatting patterns like the Depth Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Spending too much time on the ground, losing elastic energy.
Changing your back position during the Depth Jump can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using a box that is too high for your current ability.
Squatting patterns like the Depth Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Landing with straight legs, which stresses the joints.
Squatting patterns like the Depth Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Advanced athletes with a solid plyometric foundation looking to maximize reactive strength.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 4-5 reps. Rest 2-3 minutes between sets.
This is one example of how Depth Jump could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Depth Jump
The Depth Jump primarily targets the Quadriceps, Glutes, making it an effective exercise for plyometrics development. Secondary muscles worked during the Depth Jump include Calves, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Ankle Complex.
The Depth Jump is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes with a solid plyometric foundation looking to maximize reactive strength. Focus on proper technique and consider starting with easier variations.
For the Depth Jump, the recommended approach depends on your goals. 3-4 sets of 4-5 reps. Rest 2-3 minutes between sets. For strength, use 3-5 reps. For muscle growth, perform 5-6 reps. For endurance, complete 6-8 reps.
The Depth Jump typically requires a box, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Depth Jump include: Box Jump, Squat Jump, Countermovement Jump. These exercises target similar muscle groups as the Depth Jump and can be used as substitutes based on your equipment availability, gym setup, or training preferences.