Linear Depth Jump

An intermediate conditioning exercise for the quads, calves, glutes and hamstrings, done with a bench or box.

Movement guide

Linear Depth Jump

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions + A bench or box

Muscle focusQuads · Calves · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Rocket Jump demonstrated on the 3D figure

3D demoRocket JumpBeginner · No equipment

Similar move, beginner grade.

This move

Linear Depth Jump demonstrated on the 3D figure

3D demoLinear Depth JumpIntermediate · Other / check instructions + A bench or box

Intermediate grade (source-assigned).

Harder option

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
Land softly, asborbing the impact through the legs.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

Other / check instructions + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

Split jump (same-leg landing) demonstrated on the 3D figure

3D demoSplit jump (same-leg landing)Intermediate · No equipment

Scissors Jump demonstrated on the 3D figure

3D demoScissors JumpBeginner · No equipment

Side Standing Long Jump demonstrated on the 3D figure

3D demoSide Standing Long JumpBeginner · Other / check instructions

Standing Long Jump demonstrated on the 3D figure

3D demoStanding Long JumpBeginner · No equipment

3D demoStar JumpBeginner · No equipment

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Questions people ask

What muscles does the Linear Depth Jump work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Linear Depth Jump?

Other / check instructions + A bench or box.

Is the Linear Depth Jump good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Rocket Jump.

What is an easier alternative to the Linear Depth Jump?

Try the Rocket Jump. It works similar muscles at a lower grade.

How do I make the Linear Depth Jump harder?

Progress to the Depth jump to a second box, or add load, range or slower lowering once your form is solid.