In the box jump, you explode from a standing or quarter-squat position onto a sturdy box and land softly on both feet. It builds explosive leg power and trains the glutes, quads and calves to produce force quickly.
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5
Sets
10
Reps
Box
Equipment
10.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Legs, Glutes
📋 How To Perform Box Jump
1
Stand facing a sturdy box, feet shoulder-width.
2
Bend your knees and swing your arms back to load the jump.
3
Jump up onto the box, landing softly with bent knees on top.
4
Stand up fully before stepping back down — don't jump down.
5
Reset your stance between reps for safety and control.
💡 Benefits of Box Jump
Develops jumping power, athleticism and fast-twitch muscle recruitment, and is a useful drill for sports like cricket, football and basketball. It also improves landing mechanics when done well.
📈 Sets, Reps & Programming
Do 3 to 5 sets of 3 to 8 reps with full rest between sets, because quality matters more than volume. Step down from the box instead of jumping down to protect the Achilles tendon.
⚠️ Common Mistakes to Avoid
Choosing a box so high that the landing is a deep squat
Landing with straight, stiff knees
Jumping down off the box, which stresses the Achilles
✅ Pro Tips
Swing the arms back and then forward to build momentum
Land softly with the whole foot and bent knees, then stand fully upright
🛡️ Safety Notes
Landing errors can injure the shins and Achilles. Use a stable, non-slip box and start with a low height, and skip it if you have knee or ankle pain.
🔁 Progressions & Regressions
Make it hardera higher box or single-leg box jump.
