Box Jump
An explosive jump onto a sturdy box: from a quarter squat with an arm swing, you leap up, land softly on top with bent knees and step back down.
- Primary muscles
- Quads, Glutes
- Secondary
- Hamstrings
- Logged as
- Reps
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Why do it
Box jumps train your quads and glutes to produce force fast, so they fit athletic training, conditioning circuits and warm-ups before heavy leg work. The box lets you practice jumping high with a short drop on landing, since you land near the top of your jump instead of falling back to the floor. Pick a height you clear easily; landing in a deep squat on a tall box shows hip mobility, not a higher jump.
How to do it
Stand facing a stable box, feet shoulder-width apart, at a height you're confident you can clear.
Dip into a quarter squat and swing your arms back.
Jump up onto the box by extending your hips, knees and ankles, swinging your arms forward.
Land softly with bent knees, stand up, then step down one foot at a time. Jumping down adds impact without adding training effect.
Common mistakes
Picking a box that's too high
A box you barely clear forces you to tuck your knees to your chest and land in a deep squat. Choose a height you can land on in about the same quarter squat you jumped from.
Jumping back down
Rebounding off the box adds landing impact without making the jump better. Stand up fully on top, then step down one foot at a time.
Landing loud and stiff
A loud, stiff-legged landing means you're not absorbing the jump. Land quietly on your whole foot with bent knees and your hips back.
Knees caving in
Knees collapsing inward often shows up as you push off or land. Keep them in line with your toes, and lower the box if you can't.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
