Criss Cross Jump

Instructions

1
Stand with feet hip-width apart, arms extended at shoulder height for balance, core engaged and posture upright
2
Position feet shoulder-width apart with toes pointing forward, engage core and prepare to perform explosive jumping movement with controlled landing
3
Lower body by bending knees and hips simultaneously in a controlled manner, lowering the center of mass while maintaining upright torso and arms in ready position
4
Explosively extend knees and hips to drive body upward, achieving maximum height on jump while maintaining arm position, land softly on balls of feet and return to standing position
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Soleus
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Quadriceps, the Criss Cross Jump is an excellent addition to your routine. The mechanics of this Cardio exercise specifically bias the Plyometrics, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Improves overall Plyometrics stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.

Pro Tips

To maximize the Criss Cross Jump , actively squeeze the Quadriceps at the peak of the contraction for a full second.

Exercise Variations

  • Dumbbell Criss Cross Jump
  • Cable Criss Cross Jump
  • Banded Criss Cross Jump

Beginner Tips

If you are new to the Criss Cross Jump , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions