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Quadriceps · Intermediate

Box Jump Step-Over

Two-foot box jump followed by a controlled step-down on the far side.

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Box Jump Step-Over demonstration

Exercise overview

Training details

Quadriceps

Equipment

Box

Sets × reps

4 × 5

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand facing a stable box low enough to traverse safely, with clear landing space beyond it.
  2. 02Load your hips and knees in a quick quarter squat while swinging your arms behind you.
  3. 03Jump onto the box with both feet, landing softly with the entire feet supported and knees aligned.
  4. 04Continue forward by stepping down to the far side one foot at a time after regaining balance.
  5. 05Turn only after both feet are stable on the floor and reset before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBox JumpRelated variationApproach Box JumpRelated variationBody Weight Seated Box JumpRelated variationBox Drop to Single-Leg StabilizationRelated variationBroad JumpRelated variationSingle Leg Box Jump

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Alternatives

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