Stride Jump Crossover
How to do the Stride Jump Crossover
- 1
Stand to the side of a box with your inside foot on top of it, close to the edge.
- 2
Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
- 3
Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
- 4
Repeat the movement, crossing back over to the other side.
How to program the Stride Jump Crossover
Sets and reps
As a compound movement, the Stride Jump Crossover 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 Stride Jump Crossover is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Stride Jump Crossover work?
The Stride Jump Crossover primarily targets the Quadriceps. It also recruits the Abductors, Adductors, Calves, Hamstrings as supporting muscles.
What equipment do I need for the Stride Jump Crossover?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Stride Jump Crossover 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.
