How to Do Depth Jumps

Last Updated: September 16, 2021

This very high-intensity exercise strengthens your back, hips, and legs. It's great to use if you want to see quick results, but be careful not to overuse this exercise or you'll end up injuring yourself.

Method 1

Method 1 of 4:
Getting in the Starting Position

1
Find a box, ledge, or other surface that is 12 to 15 inches (30.5 to 38.1 cm) high.
2
Get in a "ready position" (knees bent, arms forward).

Method 2

Method 2 of 4:
Performing the Exercise

1
Step off the surface.
2
The second you hit the floor, explode upwards. Jump as high as possible. For maximum effect, spend as little time as possible on the floor.
3
Immediately step back up and repeat.

Method 3

Method 3 of 4:
Advanced Version

1
To make this exercise more challenging, use a power jumper cord while you work. You can also increase the height of the block if you wish, but be very careful if you decide to do this—bigger drop means bigger strain on your joints, which could result in injury.

Method 4

Method 4 of 4:
Frequency

1
Do 6 repetitions of this exercise per set. Repeat until you've completed 2 to 3 sets.
2
In order to start seeing/feeling results, aim to do 2 to 3 sets 2 to 3 days a week for 4 weeks. Be sure to take at least 2 to 3 minutes between each set and to rest at least one day between workouts—depth jumps can be very hard on your back and knees, and overusing them as an exercise tool can cause serious injury.

Warnings

Those with bad knees should be careful when performing this exercise.

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Potential injuries to your spine and knees may be incurred if this exercise is performed incorrectly.

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