Quick Leap
A hop onto a box followed straight away by an explosive leap up and off it. Links landing and take-off so the legs learn to absorb force and redirect it fast.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Soleus
- Sets
- 3–4
- Reps
- 4–6
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand facing a low, stable box, 30-60 cm away, feet hip-width apart.
Dip and hop up onto the box, landing on both feet with knees bent and feet flat.
Without pausing, drive through the whole body and swing the arms overhead to leap up and off the far side of the box.
Reach full extension through the ankles, knees and hips in the air.
Land on the floor with soft knees, absorbing the impact, then walk back to reset.
Breathing: Short exhale on the hop, forceful exhale on the leap.
Coaching tips
Land ready
Straight back up
Reach for the ceiling
Common mistakes
Pausing on the box and losing the rebound
Box so high the landing is a deep squat
Leaping forward instead of up
Stiff landing on the floor
Safety notes
Use a low, stable box with clear space to land beyond it.
Keep reps low and quality high.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.