How to do a Box Jump

Authored by Fitbod

About Box Jump

Sets Logged
357,838
Popularity Rank
476th
Difficulty
Beginner
Hamstrings Strength
45 mSCORE 45th
Equipment Required
  • Photo of Box
    Box
Primary Muscles
Secondary Muscles

Instructions: How To

Box 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.

  1. Stand in front of the plyo box with your toes 3-6” from the box and place your feet hip-width apart.
  2. Begin hinging at your hips while simultaneously extending your arms behind you.
  3. Maintain a straight and rigid torso while you descend and keep your heels firmly on the ground.
  4. Once you have reached the bottom of the movement, you will need to immediately explode upward by extending your hips and knees and swinging your arms forward.
  5. Land on top of the plyo box as softly as possible by absorbing the landing and allowing your knees and hips to flex.

Common Mistakes

  • Soft Landing

    Don’t land with your legs locked. This applies to both jumping onto and off of the box, although it’s significantly more important if you’re jumping off. Keep your legs bent, and slowly absorb the impact as you land by bending your knees and hinging your hips back. Focus on making as little noise as possible as you land.

  • Too Big Too Fast

    Make sure you’re ready for the box you’re using. You can always jump higher than you need to, and still get the most out of this exercise. However, if you don’t make it to the top of the box, your risk of injury increases dramatically.

Reps & Weight: How much to lift

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
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Reps & Weight