How to do a 1-Step Box Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Box
Workouts with 1-Step Box Jump
Target muscles worked
Instructions for Proper Form
1-Step Box Jump is a variation on the standard Box Jump. Like other Box Jumps, this compound exercise primarily targets your quadriceps, but also engages the glutes and calves explosively. Adding a step before the jump helps build momentum, enhancing power and coordination. It’s a great way to introduce more dynamic movement for those looking to improve their jumping ability and overall athletic performance.
- Select an appropriate-sized box and position yourself a few feet away from it.
- Keep your core engaged, chest up, and eyes on the box where you’ll land.
- Extend your arms behind you as you step towards the box and drop towards the floor, by hinging your hips back and bending your knee.
- Swing your arms forward as your second foot makes contact with the ground, engaging your quads, glutes, hamstrings, and calves to explosively extend your hips, knee, and ankle.
- Land on top of the box with both feet by bending your knees and hinging your hips back slightly as you land.
Sets & Reps Calculator
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Alternatives & Variations to 1-Step Box Jump
1. Box Jump
65.1 mSCORESWAPPED 323 TIMESBox Jump is a compound, explosive movement that targets most muscles in the body, but primarily muscles in your legs. This is a great exercise for anyone looking to improve their ability to jump, add some cardio to their workout, or develop power and explosiveness. This exercise can be easily scaled to your ability level by using different sized boxes.
2. Leg Extension
99.4 mSCORESWAPPED 125 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
3. Dumbbell Lunge
97.6 mSCORESWAPPED 95 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
4. Leg Press
99.7 mSCORESWAPPED 90 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
5. Step Up
60.5 mSCORESWAPPED 88 TIMESStep Ups are a compound, bodyweight exercise that target your glutes, quads, and hamstrings. This exercise can be a bit more forgiving than other similar exercises, by allowing you to remain in a standing position, while still engaging the muscles in your leg. By targeting each side individually, you can ensure that you aren’t compensating for any strength discrepancies between sides.
6. Air Squats
92.1 mSCORESWAPPED 85 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
7. Burpee
84.7 mSCORESWAPPED 80 TIMESBurpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.
- Intermediate
- Quads
8. Back Squat
99.3 mSCORESWAPPED 79 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
9. Dumbbell Squat
94.1 mSCORESWAPPED 73 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
10. 2-Box Depth Jump
38.1 mSCORESWAPPED 67 TIMES2-Box Depth Jump is a plyometric variation similar to the standard Box Jump. This compound movement primarily targets the quadriceps. By stepping off one box and landing on the ground before explosively jumping onto another box, you utilize the elastic properties of your muscles to improve power and explosiveness. This exercise is excellent for enhancing jump performance and overall leg strength.