Exercise library
Box Jump
The box jump is an explosive plyometric exercise that develops lower-body power, speed and coordination.
BodyweightLegsIntermediate
- Equipment
- Bodyweight
- Focus
- Legs
- Level
- Intermediate
- Suggested sets
- 4–5 sets of 3–5 reps.
- Muscles worked
- QuadsGlutesHamstringsCalves
How to do it
- 1Stand facing a sturdy box about a foot away, feet shoulder-width apart.
- 2Dip into a quarter squat and swing your arms back.
- 3Explode upward, swinging your arms forward to drive the jump.
- 4Land softly on top of the box with both feet and bent knees.
- 5Stand fully, then step down one foot at a time and repeat.
Tips & tricks
- Choose a box height you can land on comfortably and safely.
- Land softly with quiet feet to absorb the impact.
- Step down rather than jumping down to protect your joints.
Common mistakes
- Picking a box that is too tall for your current ability.
- Landing with straight, stiff legs.
- Jumping back down and stressing the knees.
