Linear Depth Jump
How to do the Linear Depth Jump
- 1
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.
- 2
To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
- 3
Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
- 4
Land softly, asborbing the impact through the legs.
How to program the Linear Depth Jump
Sets and reps
As a compound movement, the Linear Depth Jump responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Linear Depth Jump is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Linear Depth Jump work?
The Linear Depth Jump primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Linear Depth Jump?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Linear Depth Jump should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
