Box Jump
Jumping from the floor onto a sturdy plyo box and landing in a quarter squat. Develops lower-body power and landing control.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Soleus
- Hip Flexors
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand about a foot from a stable box, feet hip-width apart, arms at your sides.
Dip into a quarter squat while swinging your arms back.
Swing the arms forward and jump explosively up onto the box.
Land softly with the whole foot on the box, knees bent and tracking over the toes.
Stand up fully on the box.
Step down one foot at a time and reset before the next rep.
Breathing: Inhale as you load, exhale forcefully as you jump.
Coaching tips
Land like a cat
Knees out on landing
Step down, don't jump down
Common mistakes
Choosing a box so high you land in a deep squat
Knees caving in on landing
Jumping back down off the box every rep
Rushing reps so they become conditioning rather than power
Safety notes
Use a stable box of a height you can land on comfortably; start low.
Stop the set when jump height or landing quality drops.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.