Quick Leap

A beginner conditioning exercise for the quads, calves and hamstrings.

Movement guide

Quick Leap

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusQuads · Calves · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Quick LeapBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

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

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

Similar move, intermediate 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 a box for this exerise.
Begin facing the box standing 1-2 feet from its edge.
By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

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, Hamstrings.

Equipment

Other / check instructions

Level

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

Similar moves

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

3D demoDepth jump to a second boxAdvanced · A step

Stationary cycling demonstrated on the 3D figure

3D demoStationary cyclingBeginner · Cardio machine

Treadmill jogging demonstrated on the 3D figure

3D demoTreadmill joggingIntermediate · Cardio machine

Treadmill running demonstrated on the 3D figure

3D demoTreadmill runningIntermediate · Cardio machine

Treadmill walking demonstrated on the 3D figure

3D demoTreadmill walkingBeginner · Cardio machine

Bench Sprint demonstrated on the 3D figure

3D demoBench SprintBeginner · Other / check instructions + A bench or box

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Questions people ask

What muscles does the Quick Leap work?

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

What equipment do I need for the Quick Leap?

Other / check instructions.

Is the Quick Leap good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Split jump (same-leg landing).

How do I make the Quick Leap harder?

Progress to the Split jump (same-leg landing), or add load, range or slower lowering once your form is solid.