Exercise Library
1 To 2 Jump Box
Stand facing a plyometric box with your feet about shoulder-width apart. Lower slightly into a partial squat and swing your arms back to generate momentum. Explosively jump onto the box, landing softly with bent knees and stable posture. Step or jump back down and repeat, focusing on controlled landings and powerful takeoffs to develop lower-body power, coordination, and athletic explosiveness.
Primary muscle
Legs (quadriceps
Secondary muscles
glutes, hamstrings, calves), core stabilizers
Equipment
Box
Category
Plyometrics
How to Do the 1 To 2 Jump Box
- Stand facing a low or medium box, about one short step away, balanced on one leg.
- Sink slightly into the standing hip and knee while swinging both arms back.
- Drive explosively through the single leg, swinging the arms up as you jump toward the box.
- Bring both feet forward in the air and land on the middle of the box on two feet.
- Absorb the landing with bent knees and hips, finishing in a stable quarter squat.
- Stand fully upright on the box to complete the rep, then step down one foot at a time.
- Repeat all reps on one takeoff leg, then switch sides.
Common Mistakes
- Using a box that is too tall: single-leg takeoffs produce less height, so start lower than your two-foot box jump height.
- Landing near the box edge: short landings risk slipping off; aim for the middle of the platform every rep.
- Jumping off the box to exit: repeated jump-downs pile up landing stress; step down and reset instead.
- Letting the takeoff knee cave inward: a collapsing knee under explosive load is an injury risk; keep it stacked over the foot.
Track This Exercise in the App
Log your 1 to 2 jump box sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.