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Quadriceps · Intermediate

Box Jump

Explosive jump drill for lower-body power.

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Box Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Box

Sets × reps

4 × 5

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand facing the box at a distance that lets you jump up without reaching forward.
  2. 02Dip into a quick shallow squat and swing the arms back.
  3. 03Jump onto the box with both feet landing fully on top.
  4. 04Land softly with knees tracking over the toes and the chest controlled.
  5. 05Stand tall, then step down one foot at a time before the next jump.

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Variations

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

Harder progressionApproach Box JumpRelated variationBody Weight Seated Box JumpRelated variationBox Drop to Single-Leg StabilizationRelated variationBox Jump Step-OverRelated variationBroad JumpHarder progressionSingle Leg Box Jump

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBench JumpComparable substitute90 Degree Jump Squat TwistComparable substituteSquat Jump

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