How to do a Box Drops
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Box Drops
Box
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.
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.
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