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Box Drops being performed with proper form
Box Drops demonstration video — proper form for the full movement.

How to do a Box Drops

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
11,589
Popularity Rank
903rd
Difficulty
Beginner
Glutes Strength
78 mSCORE 54th
Equipment Required
  • Photo of Box
    Box

Workouts with Box Drops

    Target muscles worked

    Primary Muscles
    Glutes
    Secondary Muscles
    Abs, Calves, Hamstrings, Quads

    Instructions for Proper Form

    Box Drops are a plyometric exercise that primarily targets your lower body muscles like the quads, hamstrings, and calves. Unlike Box Jumps, this exercise involves stepping off a box and landing softly. This can help improve your ability to control landings and absorb impact, making it a great exercise for developing strength and stability, especially for athletes.

    1. Select an appropriate-sized box for you, and stand on it with your toes hanging off the edge.
    2. Keep your back straight, your chest up, and eyes forward.
    3. Extend one leg off the side of the box, and shift your weight forward.
    4. Allow yourself to begin falling to that side. As you do, bring both feet under you.
    5. Land softly on the balls of your feet by bending your knees and hinge your hips back as you drop into a squat.
    6. Extend your arms out in front of you as you land.
    7. Step back on top of the box and repeat.

    Sets & Reps Calculator

    Average Box Drops standards by male, female, gender, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      3
      sets
      9
      reps
      1 Set Max
      10
      reps
    • intermediate
      4
      sets
      10
      reps
      12
      reps
    • advanced
      4
      sets
      11
      reps
      14
      reps

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    Alternatives & Variations to Box Drops

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    6. 6. Barbell Hip Thrust

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