Quads
Depth Drop
The Depth Drop is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 17%, quads (vastus lateralis) 17% and calves (gastrocnemius) 14%.
How to do it
- Stand on the edge of a box about knee height, feet hip-width.
- Step off the box with one foot, keeping the body upright.
- Drop straight down and land on both feet at the same time.
- Absorb the landing in a quarter to half squat and hold it still.
- Stand up, step back on the box and repeat.
Tips
- Step off rather than jump off so the drop height stays the same.
- Land on the balls of the feet and let the heels settle.
- Freeze in the landing for two seconds to check knee alignment.
Common mistakes
- Jumping up off the box, which adds height.
- Landing with the knees collapsing inward.
- Landing with straight legs and a loud thud.
Muscles worked by the Depth Drop
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping off a box: a hard eccentric landing. Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.
Depth Drop alternatives
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Frequently asked questions
What muscles does the Depth Drop work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Depth Drop good for beginners?
The Depth Drop is rated advanced. If you are new, learn the Box Step Up Jump first and build up from there.
What is a good alternative to the Depth Drop?
For example the Depth Jump, Drop Jump and Box Jump. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.