Home › Exercises › Stride Jump Crossover

Stride Jump Crossover

Performed as an explosive plyometric variation, this variation primarily targets your Quadriceps, with support from Abductors, Adductors, Calves, Hamstrings. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Abductors, Adductors, Calves, Hamstrings

How to perform Stride Jump Crossover

  1. Step 1. Stand to the side of a box with your inside foot on top of it, close to the edge.
  2. Step 2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
  3. Step 3. Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
  4. Step 4. Repeat the movement, crossing back over to the other side.

Frequently asked questions

What is the primary muscle group targeted by the stride jump crossover?

The exercise primarily targets the quadriceps through explosive vertical and lateral movements. It also engages the glutes and calves to stabilize the lower body during the crossover phase.

How should I position my feet during the landing to maintain proper form?

Land softly on the balls of your feet with your knees slightly bent to absorb impact. Ensure your lead knee tracks over your toes and does not collapse inward during the crossover step.

What is a common mistake to avoid when performing this movement?

Avoid rounding your lower back or looking down at your feet, which shifts your center of gravity forward. Maintain an upright torso and keep your core engaged to ensure balance and power.

How can a beginner modify this exercise if the jumping is too difficult?

Beginners can perform a low-impact lateral step-over or a walking stride crossover to master the footwork. This builds the necessary coordination and hip mobility before adding explosive plyometric force.

What is the recommended set and rep range for developing power?

Perform 3 to 5 sets of 6 to 10 repetitions per side, focusing on maximum height and speed. Allow for full recovery between sets to maintain high power output and technical precision.

Sample sets & reps for Stride Jump Crossover

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

Want a workout that includes Stride Jump Crossover and 870+ other exercises? Try the AI Planner — 2 weeks free