Box Jump
Jump, bodyweight, quadriceps and glutes
The box jump swings the arms and jumps from the floor to land softly on top of a box. It trains the quadriceps and glutes to produce force fast, with the calves and hamstrings helping. It suits people who can already squat and land well and want more power in the legs.
Setting up
- Stand about an arm's length from a sturdy box, feet hip width apart.
- Choose a box you can land on easily in a quarter squat, lower than you think.
How to do a box jump
- Swing the arms back and dip into a quarter squat.
- Swing the arms forward and jump up and forward onto the box.
- Land softly on the whole foot with the knees bent and in line with the toes.
- Stand up tall on the box.
- Step down one foot at a time and reset for the next jump.
Breathing. Breathe in as you dip and breathe out as you jump.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Calves and hamstrings
Common mistakes
- Landing in a deep squat. A deep landing means the box is too high, so pick one you can land on in a quarter squat.
- Knees caving in on the landing. They should stay over the toes, so land with the knees pushed out a little.
- Jumping back down off the box. Stepping down keeps every jump fresh, so climb down and reset.
Easier and harder
- Easier
- Jump Squat
- Harder
- Single-Leg Box Jump, Burpee Box Jump
Guide
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Guide