StrengthIntermediateplyo box
Box Jump
An explosive plyometric exercise where you jump from the ground onto a box. Develops lower-body power and rate of force development.
How to do it
- 1Stand facing the box, feet shoulder-width apart
- 2Swing arms back, hinge slightly, then explode upward
- 3Land softly on the box with both feet fully on the surface
- 4Stand tall on top, then step down (don't jump down repeatedly)
Common mistakes
- Landing in a deep squat — the box should match your jump height
- Jumping down from the box (increases injury risk over many reps)
- Not using the arms to generate momentum
Muscles worked
quadricepsglutescalveshamstringscore
Variations
Easier
Lower box or step-up with a pause
Harder
Weighted box jump or single-leg box jump
Used in
Related exercises
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