Box Jump
Dip and jump explosively onto a box, landing softly in a quarter squat, then step down under control.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Bodyweight
- Movement
- Conditioning
How to do the Box Jump
The box jump is an explosive jump from the floor onto a box, landing softly in a partial squat. It trains lower-body power and landing control, and the box reduces impact because you land closer to the top of your jump.
Set up
- 1Choose a box you can land on with your hips above your knees.
- 2Stand about a foot away with your feet hip width apart.
The movement
- 1Swing your arms back as you dip into a quarter squat.
- 2Jump explosively, driving your arms forward and up.
- 3Pull your knees up and land softly on the box in a quarter squat, feet flat and knees in line with your toes.
- 4Stand tall on the box.
- 5Step down one foot at a time and reset before the next rep.
Cues
- Load the hips, then explode
- Land soft and quiet
- Knees over your toes on landing
- Step down
Common mistakes
- Using a box so high you land in a deep squat.
- Lower the box; you should land about as high as you took off.
- Knees caving inward on landing.
- Practice landings from small jumps and focus on pushing your knees out.
- Rushing reps while tired.
- Treat each jump as its own rep and stop when you lose height or control.
Also works: Hamstrings, Calves, Core, Shoulders
Make it easier
Use a lower box, or practice the Jump Squat with soft landings.
Make it harder
Raise the box only after your landings stay quiet and controlled, or add conditioning with the Burpee Box Jump-Over.
Step down from the box rather than jumping off, which avoids repeated hard landings and the risk of catching the box edge.
Sets and reps
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery.
- Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Athletic Power · Power + LowerStep down, never jump down.5×3 @ BW
- Athletic Power · Power + Conditioning4×5 @ BW
Alternatives
Other exercises for the quads, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Box Jump work?
- The Box Jump mainly works the quads and glutes.
- What equipment do you need for the Box Jump?
- None: it is a bodyweight exercise.
- How many sets and reps of the Box Jump?
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
- What can I do instead of the Box Jump?
- Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.
Program it for your clients
Coaches add the Box Jump to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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