Box over Jump
Explosive power & agility! Jump over the box, land softly, and repeat. Great for lower body strength and cardio.
The Box over Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: box.
Required Equipment
Box over Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Box over Jump Variations and Alternatives
How to do the Box over Jump
Jump Box Over
1. Starting Position:
Stand in front of the box with your feet shoulder-width apart.
Keep your body relaxed and your arms at your sides.
Prepare to Jump:
Bend your knees slightly and lower your hips into a quarter squat.
Swing your arms back to build momentum.
Jump:
Explosively push through your legs, jumping upwards and forwards.
As you jump, swing your arms forward and upwards to help propel your body.
Landing:
Aim to land softly on top of the box with both feet.
Bend your knees slightly upon landing to absorb the impact, keeping your head up and back straight.
Dismount:
Once stable on the box, step back down one foot at a time, returning to the starting position.
Repetitions:
Repeat the jump for the desired number of repetitions, ensuring good form throughout each jump.
Tips:
Start with a lower box if you are new to this exercise, gradually increasing the height as you become more comfortable and confident.
Focus on using your legs and core to maintain balance during the jump and landing.
Box over Jump FAQs
What muscles does the Box over Jump work?
The Box over Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Box over Jump?
Box.
Is the Box over Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Box over Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Box over Jump variations and alternatives?
Similar exercises include the Box Drop Jump, Box Split-Stance Drop Land, Box Drop Two-Foot Landing and Box Drop to Single-Leg Land.
Training calculators
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