Stride Jump Crossover

How to do it

1. Stand beside a low bench with the near foot on top of it and the other on the floor.
2. Push off the foot on the bench and jump up and across it, so you land on the far side with the other foot on the bench and the first foot on the floor.
3. Absorb the landing with bent knees.
4. Push off the foot that is now on the bench and jump back across.
5. Keep the torso tall and the arms driving with each jump.
6. Continue crossing back and forth for the chosen number.

Common mistakes

• Landing with the bench foot on the edge. The whole foot lands on top; an edge landing slips.
• Jumping from the floor foot. The bench leg drives the crossover; the floor foot is a touch.
• Landing stiff. The knees bend on every landing.
• A bench that is too high. Low is right; a high bench turns the crossover into a climb.

Muscles worked

Primary

• Quads

Secondary

• Gluteus MediusGlutes
• Gluteus MinimusGlutes
• Tensor Fasciae Latae
• Adductors
• Calves
• Hamstrings