Quads
Drop Jump
The Drop Jump 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 a low box, about shin to knee height, hands on the hips.
- Step off and drop straight down.
- Land on the balls of the feet with the knees nearly straight.
- Bounce straight up as quickly as possible, like a stiff spring.
- Land, step back onto the box and repeat.
Tips
- Aim for the shortest possible ground contact rather than maximum height.
- Keep the heels off the floor during the contact.
- Keep the hands on the hips so the legs do all the work.
Common mistakes
- Sinking the heels and bending the knees deeply.
- Landing with the feet uneven.
- Using a box so high that the bounce slows down.
Muscles worked by the Drop Jump
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.
Drop Jump alternatives
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Frequently asked questions
What muscles does the Drop Jump 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 Drop Jump good for beginners?
The Drop Jump 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 Drop Jump?
For example the Depth Drop, Depth 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.