Exercise guide
Depth Jump
- Advanced
- Compound
- Timed hold
- Lower legs
- Upper legs
The depth jump is a premier plyometric exercise that develops explosive power and reactive strength by training the stretch-shortening cycle. It enhances the ability of the quadriceps, glutes, and calves to generate force rapidly following a high-velocity eccentric load.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand on a sturdy flat bench or plyo box (12-24 inches high) with your feet hip-width apart.
- Position your toes near the edge of the platform while maintaining balance.
- Keep your chest up, core engaged, and arms relaxed at your sides.
- Fix your gaze on a point straight ahead to maintain a neutral spine.
How to do it
- Step one foot off the platform and allow yourself to drop vertically without jumping upward or outward.
- Land on the balls of both feet simultaneously, absorbing the impact with a slight, athletic knee bend.
- Immediately explode upward into a maximal vertical jump the instant your feet touch the ground, minimizing contact time.
- Exhale forcefully during the upward jump and swing your arms overhead to generate momentum.
Form checklist
- Minimize ground contact time—treat the floor like 'hot coals'.
- Ensure knees stay tracked over the toes and do not cave inward upon landing.
- Land with a mid-foot to forefoot strike, avoiding heavy heel contact.
- Maintain a rigid core to transfer force efficiently from the ground through the hips.
Pro tips
- Focus on the 'amortization phase'—the transition between landing and jumping—making it as short as possible for maximum power output.
- Use a vigorous double-arm swing, pulling the arms back as you drop and driving them up as you jump.
Make it harder
- Increase the height of the starting platform gradually, ensuring landing mechanics remain perfect.
- Add a secondary objective, such as jumping over a hurdle immediately after the initial ground contact.
Frequently asked
- What muscles does the depth jump work?
- The depth jump primarily targets the calves, glutes, and quadriceps, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the depth jump?
- The depth jump requires no equipment — just your body weight.
- Is the depth jump good for beginners?
- The depth jump is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps