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Exercise guide
Box Jump
A plyometric jump from a quarter-squat onto a stable box, training lower-body power.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · gastrocnemius · hamstrings · soleus
- Goals
- power
- Equipment
- Plyo box
- Category
- Plyometrics
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand a foot in front of a sturdy box with feet shoulder-width.
- Drop into a quarter-squat and swing the arms back.
- Drive the arms up and explode off the floor onto the box.
- Land softly with both feet flat and knees bent.
- Step down — do not jump down — and reset.
Technique cues and common mistakes
- Always step down — repeated drop-landings stress the Achilles.
- Land softly with the whole foot, knees tracking over the toes.
- Pick a box height you can clear cleanly without piking the hips.