This very high-intensity exercise strengthens your back, hips, and legs. It's great to use if you want to see quick results, but be careful not to overuse this exercise or you'll end up injuring yourself.
Getting in the Starting Position
Find a box, ledge, or other surface that is 12 to 15 inches (30.5 to 38.1 cm) high.
Get in a "ready position" (knees bent, arms forward).
Performing the Exercise
Step off the surface.
The second you hit the floor, explode upwards. Jump as high as possible. For maximum effect, spend as little time as possible on the floor.
Immediately step back up and repeat.
Frequency
Do 6 repetitions of this exercise per set. Repeat until you've completed 2 to 3 sets.
In order to start seeing/feeling results, aim to do 2 to 3 sets 2 to 3 days a week for 4 weeks. Be sure to take at least 2 to 3 minutes between each set and to rest at least one day between workouts—depth jumps can be very hard on your back and knees, and overusing them as an exercise tool can cause serious injury.
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