Upper legs
Box Jump
Jumping with both feet onto a box: it builds leg power with little landing impact.
Also known as: plyo box jump
- Level
- Intermediate
- Equipment
- Plyo Box
- Type
- Compound
How to do it
- Stand a step away from the box, feet hip-width apart.
- Swing your arms back and bend your hips and knees.
- Jump explosively, swinging your arms up, and land softly on the box in a quarter squat.
- Stand up and step down; don't jump down.
Form cues
- Land quietly with your knees in line with your feet.
- Pick a height you clear with room to spare.
- Few, high-quality reps.
Common mistakes
- Box too high: you land in a deep squat and risk your shins.
- Jumping down: it multiplies the impact. Step down.
- Knees caving on landing: keep them aligned.
Sets and reps
3-5 sets of 3-5 jumps with 60-90 seconds of rest, early in your session.
FAQ
What box height should I use?
Start at 12-20 inches. The right height lets you land softly in a quarter squat.
What are box jumps good for?
They improve power and jumping ability for sports and other lifts.
Why step down?
Jumping down hugely increases impact on your Achilles and knees for no benefit.
What muscles do box jumps work?
They mainly work the glutes and the quads, with help from the calves, the hamstrings and the soleus.
Train with Nuvana
Add box jumps to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
