Box Jump being performed with proper form

How to do a Box Jump

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

Sets Logged
407,558
Popularity Rank
437th
Difficulty
Beginner
Hamstrings Strength
56 mSCORE 92nd
Equipment Required
  • Photo of Box
    Box

Workouts with Box Jump

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Quads, Glutes, Calves, Adductors, Abductors

    Instructions for Proper Form

    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 Form 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.

    Sets & Reps Calculator

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

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    Alternatives & Variations to Box Jump

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    5. 5. Kettlebell Sumo Squat

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      Kettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.

    6. 6. Dumbbell Good Morning

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      63.8 mSCORESWAPPED 422 TIMES

      The Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.

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      Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

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    9. 9. Good Morning

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