Stride Jump Crossover
From a stance beside a box with one foot on top, jumping up and across to land on the other side with the feet switched. Adds a lateral crossing to the stride jump for coordination and side-to-side power.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hip Abductors
- Hip Flexors
- Hamstrings
- Calves (Gastrocnemius)
- Sets
- 3
- Reps
- 6–10 crossings
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand beside a box 20-30 cm high with your inside foot on top near the edge and the outside foot on the floor.
Swing the arms up and drive through the foot on the box to jump as high as you can.
Drive the floor-side knee up and travel across the top of the box.
Land on the far side with that foot now on the box and the other foot on the floor.
Rebound straight back across to the starting side and keep alternating.
Breathing: Exhale on each jump and keep a steady rhythm.
Coaching tips
Up, then across
Drive through the top foot
Land light and switch
Common mistakes
Jumping across low instead of up and over
Landing with the top foot near the edge
Looking down at the box
Pausing between crossings
Safety notes
Use a stable, low box with a non-slip top.
Learn the single-leg stride jump before adding the crossover.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.