Box jump

Category

Plyometrics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart in front of a box.
2. Bend your knees and hips, swinging your arms back to prepare for the jump.
3. Explosively jump onto the box, landing softly with both feet.
4. Stand up fully on the box before stepping or jumping back down to the starting position.

Form tips

• Focus on landing softly to reduce impact on your joints.
• Engage your core throughout the jump to maintain stability and control.
• Use your arms to generate momentum and help propel your body upward.