Explosively jump from the floor onto a raised platform, using your legs to drive the motion and primarily loading the quadriceps with assistance from glutes, hamstrings, and calves. Land softly and stand tall on the box before returning to the floor.
How to do the Box Jump#
- Stand facing the box with feet about shoulder-width and a slight bend in the knees.
- Swing your arms and quickly extend through the hips, knees, and ankles to jump up onto the box.
- Land softly on the box with knees and hips bent to absorb the impact and feet flat.
- Carefully step down one foot at a time to return to the start position.
- Pause briefly to reset, then repeat for the planned number of repetitions.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis)
Common mistakes#
- Landing with straight or locked knees instead of absorbing with a bend.
- Letting the knees cave inward on landing.
- Using a box that is too tall and failing to clear it safely.
- Relying on stepping up or double-stepping instead of a full jump.
