Box Drop Two-Foot Landing
Master controlled landings! Improve balance & coordination with this exercise. Start low & focus on soft, stable landings.
The Box Drop Two-Foot Landing mainly works the glutes & hips and quads, with help from the hamstrings and calves / shins. You'll need: box.
Required Equipment
Box Drop Two-Foot Landing Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Lower Calf (soleus)
Box Drop Two-Foot Landing Variations and Alternatives
How to do the Box Drop Two-Foot Landing
Positioning:
Stand on top of the box with your feet shoulder-width apart.
Keep your knees slightly bent and your core engaged.
Ensure your body is aligned vertically, with your shoulders relaxed and arms at your sides or in front of you for balance.
**Movement 1. Take a deep breath in and focus your gaze on the ground where you will land.
When ready, step off the box and allow your body to drop freely.
As you descend, prepare to land by contracting your muscles. Keep your feet together and aim for a soft landing.
Bend your knees upon contact with the ground to absorb the impact. Your hips should drop down as your knees bend, keeping them in line with your toes.
Land softly on the balls of your feet, allowing your heels to touch the ground gently afterwards.
Maintain an athletic stance with your knees slightly bent and your body leaning slightly forward.
After landing, hold the position for a moment to regain balance, then stand tall and reset.
Tips for Beginners:
Start with a lower box height if you're new to this movement.
Focus on technique rather than height to ensure safety and reduce injury risk.
Practice landing softly and with control to improve your overall jumping and landing skills.
Box Drop Two-Foot Landing FAQs
What muscles does the Box Drop Two-Foot Landing work?
The Box Drop Two-Foot Landing mainly works the glutes & hips and quads, with help from the hamstrings and calves / shins. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Box Drop Two-Foot Landing?
Box.
What workout day should the Box Drop Two-Foot Landing go on?
It belongs on leg day in a push/pull/legs routine.
What are some Box Drop Two-Foot Landing variations and alternatives?
Similar exercises include the Box Bodyweight Peterson Step, Box Drop Jump, Box Split-Stance Drop Land and Box Drop to Single-Leg Land.
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