Box Jump
Auto DetectedExplosive plyometric jump onto a box that targets quads, glutes, hamstrings, and calves to build lower body power and vertical jump height; used for athletic performance, conditioning, and fast-twitch fiber development.
About Exercise
Equipment
Plyometric Box
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Calves
7/10Gastrocnemius
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand facing a sturdy plyometric box 6-12 inches away with feet hip-width apart, knees and hips slightly bent in athletic stance, arms relaxed at sides.
- Bend knees and hips into quarter squat while swinging arms back to load.
- Explosively extend hips, knees, and ankles to jump upward, swinging arms forward.
- Tuck knees slightly as you ascend to clear the box.
- Land softly on box with both feet simultaneously, absorbing impact in quarter squat.
- Stand tall by fully extending hips and knees on top of box.
- Step down one foot at a time to starting position.
Coaching Tips
Form Cues
- Drive through balls of feet
- Swing arms for momentum
- Land quietly and controlled
- Knees track over toes
- Full hip extension
- Eyes forward
Breathing
Inhale during the loading squat, brace core, and exhale forcefully during the explosive jump and landing.
Tempo
1-0-1
Range of Motion
Start from standing, load to quarter squat depth, explode through full triple extension to reach box height, land in quarter squat with knees over toes and hips back.
Safety
Safety Notes
- Use stable, non-slip box to prevent tipping
- Start with low box height for form mastery
- Step down instead of jumping to avoid Achilles strain
- Avoid if experiencing joint pain or fatigue
- Warm up with dynamic movements before performing
- Consult doctor for lower body injuries or pregnancy
Spotting
No spotter needed; perform in open space with box secured. Use lower heights or step-ups if unsupervised.
Common Mistakes
- Landing with straight legs
- Jumping backward off box
- Heels hanging off edge
- Knees caving inward
- Insufficient arm swing
- Overly deep landing squat
When to Avoid
- Acute lower extremity injuries
- Lower back pain
- Achilles tendon issues
- Knee joint instability
- Pregnancy without clearance
Flexibility Needed
- Adequate ankle dorsiflexion for squat depth
- Hip mobility for full extension
- Shoulder flexion for arm swing
Build Up First
- Mastery of bodyweight squat
- Basic jumping coordination
- Lower body strength foundation
- Familiarity with plyometric landings
Also known as
Plyo Box Jump, Jump Box
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