Box Lateral Jump
Boost agility & power with box lateral jumps! Jump sideways onto a box, land softly, and repeat. Great for lower body strength and coordination.
The Box Lateral Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and calves / shins. You'll need: box.
Required Equipment
Box Lateral Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Lower Calf (soleus)
Box Lateral Jump Variations and Alternatives
How to do the Box Lateral Jump
Stand parallel to the box or stable platform at a comfortable distance that allows for a lateral (sideways) jump.
With your feet shoulder-width apart, begin by squatting down slightly to prepare for the jump.
Push off from the balls of your feet with both legs and jump sideways onto the box.
Land softly with both feet on the box, making sure to maintain balance and control. Your knees should be slightly bent upon landing to absorb the impact.
Stand up fully on the box before stepping back down to return to the starting position or jump back down to start the next repetition.
After landing back on the floor, reposition yourself to face the box again and prepare for the next jump.
Continue the exercise for the desired number of repetitions before switching sides, or alternate sides between each jump.
Make sure to warm up properly before doing this exercise and to choose a box height that is appropriate for your fitness level to minimize the risk of injury.
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Box Lateral Jump FAQs
What muscles does the Box Lateral Jump work?
The Box Lateral Jump mainly works the quads and glutes & hips, with help from the lower back and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Box Lateral Jump?
Box.
Is the Box Lateral 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 Lateral Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Box Lateral 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.
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