Legs Intermediate
Rank #76 of 100
Box Jump
An explosive two-foot jump onto a raised platform, developing lower-body power and landing mechanics.
- Equipment
- Sturdy box
- Focus
- Squat, lunge and jump
Muscles worked
- Quads
- Glutes
- Calves
How to do it well
- 1 Swing the arms and explode through the hips.
- 2 Land softly in a quarter squat.
- 3 Step down rather than jumping down.
More legs work
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Intermediate #77
Broad Jump
A maximal horizontal jump for distance, building explosive hip extension and athletic power.
Glutes Quads Hamstrings
Legs
Intermediate #73
Single-Leg Glute Bridge
A glute bridge driven by one leg with the other extended, doubling the load and exposing side-to-side imbalances.
Glutes Hamstrings Core
Legs
Intermediate #80
Natural Leg Extension
Kneeling and leaning back to extend at the knee, this no-equipment movement closely mimics the leg-extension machine.
Quads