# Depth Jump

URL: https://heatsy.app/ex/depth-jump

Also known as: Drop Jump, Box Drop Jump, Depth Jumps

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Biceps Femoris, Semitendinosus, Gastrocnemius, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Tibialis Anterior

## Equipment

- Plyo Box

## Technique

1. Stand on top of a low, stable box with your toes near the edge.
2. Step off, do not jump, and land on both feet at the same time with the knees slightly bent.
3. The moment your feet touch the floor, jump up as high as you can with the arms swinging up.
4. Land softly with bent knees and stand up.
5. Step back onto the box for the next rep, resting between jumps.

### Cues

- Spend as little time on the ground as possible.
- Start with a low box of 20 to 30 centimetres.
- Land quietly on the balls of the feet.

### Common mistakes

- Using a box too high, which can overload the knees and spine.
- Jumping off the box instead of stepping.
- Landing with straight, stiff legs.
- Sinking into a deep squat between landing and jumping.

## Alternatives

- [Box Jump](https://heatsy.app/ex/box-jump)
- [Jump Squat](https://heatsy.app/ex/jump-squat)
- [Broad Jump](https://heatsy.app/ex/broad-jump)