Box Jump

Muscle Groups Involved

Quads - Primary
Hamstrings - Primary
Glutes - Primary

Highlights

Description

The Box Jump is a classic plyometric exercise that strengthens your posterior chain with an emphasis on explosive power. To perform a Box Jump start in a standing position with a stable surface li

The Box Jump is a classic plyometric exercise that strengthens your posterior chain with an emphasis on explosive power. To perform a Box Jump start in a standing position with a stable surface like a box in front of you with a height of 12-48 inches depending on your level of athleticism. Begin the exercise by sitting back like in a squat to load your hamstrings and glutes. You should feel tension from your low back to your hamstrings. Brace your core, lower yourself quickly and then explode up into a vertical jump towards the box. Raise your arms up forcefully to propel yourself forwards as you jump. Land squarely on top of the surface with a neutral stance or the ball of your feet and stand up fully on top of the box. Step down with control to the starting position. Perform the desired number of repetitions.

Common Mistakes

Do not select a box so high that it compromises your form. Do not round you

Do not select a box so high that it compromises your form. Do not round your back to get a higher height. Do not hyperextend your back while jumping. Be sure to brace your core the entire time. Do not jump down from the box. Use a smaller box if needed to step down with control and alternate the leg you use to step down to keep the forces and work symmetrical. Do not let your knees collapse inwards when you land.

Pro Tips

Land as quietly and gently as possible to increase coordination and control

Land as quietly and gently as possible to increase coordination and control while minimizing wear and tear on your joints. You can also use a weighted vest or hold dumbbells while performing the Box Jump for added resistance.

Purpose

The purpose of the Box Jump is to train explosive power in your lower body

The purpose of the Box Jump is to train explosive power in your lower body while coordinating that with your upper body. It is a fantastic choice for any athlete that needs explosive power or sprints.

Form

You should land in a squatting position with the typical form needed for th

You should land in a squatting position with the typical form needed for that exercise.