Quick Leap

A beginner plyometrics exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Calves and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Quick Leap

You will need a box for this exerise.
Begin facing the box standing 1-2 feet from its edge.
By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Quick Leap

Questions

What muscles does the Quick Leap work?

Mainly the quads, with the calves and hamstrings helping.

Is the Quick Leap good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Quick Leap?

Good alternatives that train the quads: Bench Sprint, Depth Jump Leap, Front Cone Hops (or hurdle hops) or Lateral Box Jump.

How many sets and reps of the Quick Leap should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).