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All exercises

Jump box over

Intermediate

Jump box over is a compound bodyweight exercise for the quads, also working the glutes, hamstrings, calves, and abs.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalvesAbs

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Place a stable box in open space and stand beside it with feet hip‑width, knees soft, and chest up.
  2. 2Brace your core, hinge slightly at the hips, and dip into a quarter‑squat while swinging the arms back.
  3. 3Drive through the feet to jump up and laterally onto the box, landing softly with both feet flat, knees tracking over toes.
  4. 4Immediately continue across the top and descend to the far side by a small hop or controlled step, landing softly on mid‑foot and absorbing with the hips and knees.
  5. 5Reset posture on the floor, turn to face the box from the new side, and repeat back.
  6. 6Keep a neutral spine throughout; avoid valgus knee collapse and do not catch the toes on the box.
  7. 7If control or landing quality degrades, step down or lower the box height.

What to do instead

  • Backward jumpBodyweight
  • Forward jumpBodyweight
  • Single leg board jumpBodyweight
  • Single leg vertical jumpBodyweight
  • Broad jump to verticalBodyweight

Harder variations

  • Single leg vertical jumpBodyweight
  • Broad jump to verticalBodyweight
Logged today · 1 min restJump box over

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