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Quadriceps · Intermediate

Depth Drop

Landing-skill drill that steps from a low box and sticks a quiet, aligned two-foot landing.

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Depth Drop demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Box

Sets × reps

3 × 5

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall on a low box with toes near the edge.
  2. 02Step off the box; do not jump upward before dropping.
  3. 03Land on both feet at the same time with knees and hips bent.
  4. 04Absorb the landing quietly while the knees track over the toes.
  5. 05Hold the landing position for a moment before stepping back onto the box.

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