Quick Leap

What it is

This dynamic, compound movement involves an explosive leap onto and immediately off an elevated surface. It primarily strengthens your quadriceps, while also engaging your calves and hamstrings for powerful propulsion. You will find this exercise effective for building lower body power and agility.

Technique tips

• Land softly with bent knees to absorb impact.
• Drive through your hips and legs for a powerful upward thrust.
• Use an overhead arm swing to generate momentum.
• Focus on a quick, fluid transition between jumps.
• Choose a box height appropriate for your current skill level.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.