Box Jump tutorial
The box jump is an explosive movement where you jump with both feet onto a sturdy box and land softly. It develops leg power, speed and coordination while working the glutes, quads and calves. It suits intermediate trainees who want to improve their jumping power.
How to perform
- Choose a sturdy box of suitable height and stand about a step in front of it.
- Set your feet hip-width apart.
- Load up by quickly bending your hips and knees and swinging your arms back.
- Swing your arms forward and extend your legs explosively to jump onto the box.
- Land softly on your whole foot with knees slightly bent.
- Stand up fully on the box, then step down to return.
Breathing: Take a quick breath in before the jump and exhale as you jump.
Key tips
- Choose a box height you can land on softly without landing in a deep squat.
- Step down rather than jumping backward off the box.
- Quality beats quantity; rest briefly between reps.
Common mistakes
- Choosing a box that's too high and landing in a deep squat
- Knees caving inward on landing
- Jumping backward off the box, stressing the Achilles tendon
Safety: People with knee or ankle problems should use a low box or practice squat jumps on the floor first.
Legs (quads)Primary muscle
No equipmentEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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