Exercise guide · Legs & Glutes
Box Jump
Box jumps build explosive leg power by driving off the floor and landing on an elevated box. The goal is a quick takeoff, quiet landing, and stepping down—not jumping off backward.
- Targets: Quads
- Equipment: Bodyweight
- Type: Compound
Step by step
How to do the Box Jump
- Choose a box height you can land on quietly with good form; start lower if you are new to plyometrics.
- Stand an arm's length from the box with feet hip-width, knees slightly bent, and chest up.
- Swing your arms and dip quickly through hips and knees, then drive explosively through your legs.
- Jump onto the box, landing softly on mid-foot with knees bent to absorb impact.
- Stand fully on the box, regain balance, then step down one foot at a time—do not jump off backward.
- Reset your stance and repeat for all reps with the same setup each time.
Form cues
- Land quietly—soft knees, quiet feet
- Swing arms to help the jump, not to twist
- Eyes on the box; commit to the jump
- Step down, do not rebound jump off the box
Common mistakes
- Box too high, leading to scraped shins or hard landings
- Landing with stiff, straight legs
- Jumping down backward instead of stepping off
- Rushing reps without resetting stance
Muscles worked
Primary
Quads
Secondary
Glutes and Calves
Safety: Clear the landing area and use a stable box. Reduce height or volume if knees or ankles feel irritated.
Alternatives
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