How to Do Linear Depth Jump
Start and end of one clean rep of Linear Depth Jump.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | Calves, Glutes, Hamstrings |
| Equipment | Machine |
| Category | Plyometrics |
How to perform Linear Depth Jump
- 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.
- To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
- Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
- Land softly, asborbing the impact through the legs.
Muscles worked
- Quads (primary): extends the knee to drive squats, lunges and jumps.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the knees tracking in line with the toes and push the whole foot into the floor.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Land softly through the whole foot with bent knees to absorb the force, and reset fully between reps.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Letting the knees cave inward as you push out of the bottom.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Landing stiff-legged or with locked knees, which spikes the load on the joints.
Frequently asked questions
What muscles does Linear Depth Jump work?
Linear Depth Jump mainly works the quads, with the calves, glutes, hamstrings helping as secondary movers.
What equipment do I need for Linear Depth Jump?
Linear Depth Jump needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Linear Depth Jump?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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