How to do a Box Drops
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Box Drops
Box
Workouts with Box Drops
Target muscles worked
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.
- Select an appropriate-sized box for you, and stand on it with your toes hanging off the edge.
- Keep your back straight, your chest up, and eyes forward.
- Extend one leg off the side of the box, and shift your weight forward.
- Allow yourself to begin falling to that side. As you do, bring both feet under you.
- Land softly on the balls of your feet by bending your knees and hinge your hips back as you drop into a squat.
- Extend your arms out in front of you as you land.
- Step back on top of the box and repeat.
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