Primary
Plyometrics
Secondary
Quadriceps, Glutes, Calves
Equipment
Box
Difficulty
Advanced
Type
Squat
See how Depth Jump could fit a workout
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 4-5 reps. Rest 2-3 minutes between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels Depth Jump as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Depth Jump. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Depth Jump is a box. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.