How to do the Box Jump
Primary: Quads, Glutes · also works Calves, Hamstrings, Core. Also called: plyo box jump.
Step by step
- 1
Stand facing a sturdy box about a foot away with feet hip-width apart.
- 2
Swing your arms back and dip into a quarter squat.
- 3
Explode upward, swinging the arms forward, and land softly on top of the box with both feet.
- 4
Land in a quarter squat with knees over toes, then stand tall on the box.
- 5
Step down one foot at a time rather than jumping off.
Coaching cues
- Land quietly in a quarter squat
- Full hip extension at the top
- Step down, never jump down
Common mistakes
- Landing in a deep squat on the box
- Jumping off the box
- Choosing a box that is too high
Sets, reps and where it fits
Muscle
3–4 × 5–10
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Box Jump alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Box Jump work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Calves, Hamstrings, Core
How many sets and reps of Box Jump should I do?
For muscle: 3–4 sets of 5–10 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Box Jump?
Same movement pattern, different equipment: Jump Squat, Step-Up, Jumping Lunge, Skater Jump, High Knees, Frog Jumps.
Is the Box Jump good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.