Box Jump
Jump your way to improved power and coordination! Box Jumps are great for building explosive strength and athleticism.
The Box Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: box.
Required Equipment
Box Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Box Jump Variations and Alternatives
How to do the Box Jump
Stand facing the fit box with your feet shoulder-width apart.
Start by sinking into a quarter squat and swinging your arms backward to generate momentum.
Explode upwards by rapidly extending your hips, knees, and ankles while swinging your arms forward and upward.
Aim to land softly with both feet on top of the box. Bend your knees upon landing to absorb the impact.
Stand up straight, fully extending your hips on top of the box.
Step down from the box carefully, one foot at a time, returning to your starting position.
Reset your posture and prepare for the next jump.
Be sure to maintain proper form throughout the jump, and adjust the height of the box according to your fitness level and jumping ability. Always land with control to minimize the risk of injury.
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Box Jump FAQs
What muscles does the Box Jump work?
The Box Jump mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Box Jump?
Box.
Is the Box 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 Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Box 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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