Lateral Box Jump
Jumping sideways onto a plyo box from a side-on position. Develops lateral power and landing control for change-of-direction sports.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Gluteus Medius
Secondary muscles
- Adductors
- Hip Abductors
- Calves (Gastrocnemius)
- Sets
- 3–4
- Reps
- 4–6 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand side-on to a low, stable box, feet hip-width apart.
Dip into a quarter squat and swing your arms.
Jump sideways and up onto the box.
Land softly with both feet fully on the box, knees bent and in line with the toes.
Step down carefully and repeat, alternating sides between sets.
Breathing: Inhale as you load and exhale as you jump.
Coaching tips
Push off both feet
Land balanced in the centre
Knees stay over toes
Common mistakes
Using a box that is too high for sideways jumping
Landing on the edge of the box
Knees caving on landing
Safety notes
Use a lower box than for forward box jumps.
Make sure the box cannot slide or tip.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.