Depth Drop

How to do it

Stand on a sturdy box or platform at the prescribed height. Step forward off the edge and drop to the ground, landing softly on the balls of your feet with your knees bent and hips back to absorb the impact. Immediately stabilize yourself, keeping your chest up and knees tracking over your toes. Reset and step back onto the box for the next rep. Do not jump upward off the box; focus on controlled landings.

1. 1Step off the box and land softly with knees slightly bent; you should feel your glutes and quads absorbing the impact
2. 2Keep your hips back and chest up to feel the muscles decelerating your body
3. 3Maintain balance and control upon landing, it should feel athletic, not jarring

Common mistakes

• ×Don't land stiff-legged or lock your knees, this can stress your joints
• ×Avoid letting your knees cave inward or your chest collapse forward
• ×Don't land on your toes only; use your whole foot to absorb the drop

Muscles worked

The depth drop mainly works the quads, with the glutes, lower back, hamstrings, and calves assisting.

• QuadsPrimary
• GlutesSupport
• Lower BackSupport
• HamstringsSupport
• CalvesSupport