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All exercises

Box jump

Intermediate

Box jump is a compound bodyweight exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Bodyweight
Movement
Legs
Type
Compound · Push
Logged as
Reps
Suggested rest
90 seconds

How to do it

  1. 1Stand about a foot away from a sturdy box, feet hip-width apart.
  2. 2Dip into a quarter squat and swing your arms back, then drive them forward and up as you jump.
  3. 3Pull your knees up and land softly on your whole foot in the middle of the box, hips back and knees in line with your toes.
  4. 4Stand up tall on the box to finish the rep.
  5. 5Step down one foot at a time rather than jumping off, and reset before the next jump.

What to do instead

  • Jump squatBodyweight
  • Forward jumpBodyweight

Easier variations

  • Jump squatBodyweight

Harder variations

  • Jump box overBodyweight
Logged today · 90 seconds restBox jump

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