What should I feel during Depth jump (24" box)?

Landing is brief — minimal ground contact before the reactive jump.

What are common mistakes with Depth jump (24" box)?

Stepping down instead of stepping off; Pausing on landing before jumping; Landing with stiff knees

How do I progress Depth jump (24" box)?

Increase box height to 30" once contact time is minimal.

What can I do instead of Depth jump (24" box)?

Box jump (step-down), Broad jump, Sprint repeats (30 m × 6)

Depth jump (24" box)

Step off a 24" box, land softly, then jump as high as possible immediately.

family=depth jump 24 boxpattern=powerforce=pushmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

glutesPRIME

quads68

calves56

Primary: glutes
Supporting: quads, calves

Mechanics

Pattern: power
Equipment: bodyweight
Geometry: Variable Range
Target feel: Landing is brief — minimal ground contact before the reactive jump.
Progression: Increase box height to 30" once contact time is minimal.
Regression: Box jump (step-down) — focus on landing mechanics before adding depth.

Common errors

Stepping down instead of stepping off
Pausing on landing before jumping
Landing with stiff knees

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Med-ball chest pass Same pattern: power · Shared equipment: bodyweight
Medicine-ball overhead slam Same pattern: power · Shared equipment: bodyweight
Plyometric push-up Same pattern: power · Shared equipment: bodyweight
Glute bridge (BW, top-end squeeze) Shared equipment: bodyweight
90/90 hip rotation and ankle CARs Shared equipment: bodyweight

See all 56 glutes exercises in the Atlas

Progression ladder

Beginner / regression: Box jump (step-down) — focus on landing mechanics before adding depth.
Standard: Depth jump (24" box)
Advanced / progression: Increase box height to 30" once contact time is minimal.

Atlas metrics

Movement pattern: power
Primary target: glutes
Supporting muscles: quads, calves
Equipment: bodyweight
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Depth jump (24" box)?: Step off a 24" box, land softly, then jump as high as possible immediately.
What should I feel during Depth jump (24" box)?: Landing is brief — minimal ground contact before the reactive jump.
What are common mistakes with Depth jump (24" box)?: Stepping down instead of stepping off; Pausing on landing before jumping; Landing with stiff knees
How do I progress Depth jump (24" box)?: Increase box height to 30" once contact time is minimal.
What can I do instead of Depth jump (24" box)?: Box jump (step-down), Broad jump, Sprint repeats (30 m × 6)