Exercise
Quick Leap
Also known as: explosive box jump, rebound box jump, reactive jump
Quick Leap is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: medial gastrocnemius and biceps femoris. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementPush
CategoryPlyometrics
Muscles worked
How to do it
- You will need a box for this exerise.
- Begin facing the box standing 1-2 feet from its edge.
- By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
- Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.
Similar exercises
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Front Cone Hops (or hurdle hops)
Other
Vastus lateralisVastus medialisGluteus maximus
Linear Depth Jump
Other
Vastus lateralisVastus medialisGluteus maximus
Side Hop-Sprint
Other
Vastus lateralisVastus medialisGluteus maximus
Single Leg Push-off
Other
Vastus lateralisVastus medialisGluteus maximus
Single-Leg Hop Progression
Other
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
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