How to do a Lateral Box Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Box
Workouts with Lateral Box Jump
Instructions for Proper Form
An explosive compound exercise focusing on lateral power and agility. This exercise targets the lower body muscles, particularly the glutes, quadriceps, and calves, while also improving coordination and balance.
- Stand 3-6” away and perpendicular to the plyo box and place your feet hip-width apart.
- Begin hinging at your hips while simultaneously extending your arms behind you.
- Maintain a straight and rigid torso throughout while you descend and keep your heels firmly on the ground.
- Once you have reached the bottom of the movement, immediately explode upward by extending your hips and knees and swinging your arms forward.
- Push off more with your outside foot to move laterally to the top of the box.
- Absorb the impact by slightly flexing your hips and knees before jumping back to the starting position.
Sets & Reps Calculator
Average Lateral 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.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Lateral Box Jump
1. Machine Hip Adductor
96.9 mSCORESWAPPED 616 TIMESAn isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.
2. Cable Hip Adduction
41.6 mSCORESWAPPED 275 TIMESThis exercise is a cable variation of Standing Hip Adduction. The use of a cable machine allows for greater resistance as well as giving you more control over the exact direction your resistance is coming from. This exercise can help improve lower body strength and hip stability.
3. Standing Hip Adduction
61.4 mSCORESWAPPED 271 TIMESThis isolation exercise primarily targets the adductors. By targeting each side individually, you can more easily identify and address imbalances between sides. This exercise can help improve lower body strength and hip stability.
- Intermediate
- Adductors
4. Lateral Bound
61.9 mSCORESWAPPED 191 TIMESThis explosive plyometric exercise is a lateral variation of the bound. This exercise can help improve lateral explosiveness, lower body strength, and balance. This exercise primarily targets the lower body muscles.
5. Loop Band Standing Hip Adduction
50.7 mSCORESWAPPED 98 TIMESThis exercise is a loop band variation of the Standing Hip Adduction. The loop band allows for greater resistance than the bodyweight variation. This exercise primarily targets the adductors, and is an effective way to help improve lower body strength and hip stability.
6. Lateral Lunge Stretch
3.8 mSCORESWAPPED 82 TIMESLateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply stretch these muscle groups. This exercise helps to improve flexibility and range of motion in your lower body, making it a great addition to warm-ups or cooldowns.
7. Lateral Cone Hop
83.5 mSCORESWAPPED 79 TIMESLateral Cone Hop is a plyometric exercise that primarily targets your lower body muscles, especially the quads, hamstrings, and calves. By hopping laterally over a cone, you add an element of instability and agility to the movement. This exercise is excellent for improving lateral quickness, coordination, and overall athletic performance. It's a great way to add intensity and variety to your lower body or agility training.
8. Box Jump
65.1 mSCORESWAPPED 67 TIMESBox 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.
9. Butterfly Stretch
3 mSCORESWAPPED 51 TIMESButterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.
10. Medicine Ball Side Lunge
77.9 mSCORESWAPPED 48 TIMESThis lunge variation adds a medicine ball to increase resistance and improve balance. Targeting the quads, glutes, and core, it also engages the obliques as you lunge sideways, offering a more comprehensive lower body workout than standard lunges.