About this exercise
The box jump is an explosive plyometric exercise where you leap from the floor onto a raised platform. It develops lower-body power, coordination, and reactive strength in the quads, glutes, and calves.
Box Jump
Step by step instructions, muscle activation and variants for the Box Jump.
MediumGlutesQuadriceps
How to Perform
- Stand facing a sturdy box or platform at a comfortable distance, feet shoulder-width apart
- Lower into a quarter-squat, swinging your arms back for momentum
- Explosively drive through your legs and swing your arms forward to propel yourself upward
- Land softly on top of the box with both feet simultaneously, knees slightly bent to absorb impact
- Stand fully upright on the box, then step down one foot at a time
- Reset your stance and repeat for the desired number of reps
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore
Common Mistakes
Common mistakes content is coming soon.
About the Box Jump
The Box Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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