How to Do Stride Jump Crossover
Start and end of one clean rep of Stride Jump Crossover.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | Glutes, Calves, Hamstrings |
| Equipment | Machine |
| Category | Plyometrics |
How to perform Stride Jump Crossover
- Stand to the side of a box with your inside foot on top of it, close to the edge.
- 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.
- 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.
- Repeat the movement, crossing back over to the other side.
Muscles worked
- Quads (primary): extends the knee to drive squats, lunges and jumps.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- 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.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
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 Stride Jump Crossover work?
Stride Jump Crossover mainly works the quads, with the glutes, calves, hamstrings helping as secondary movers.
What equipment do I need for Stride Jump Crossover?
Stride Jump Crossover needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Stride Jump Crossover?
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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