Exercise Library
Jump Box
The box jump is a plyometric exercise where you jump from the floor onto a raised box, training explosive power in the quads, glutes, and calves. Because you land on an elevated surface, impact forces are lower than jumping and landing on the ground. Lifters program it to build rate of force development for squats, deadlifts, and sport.
Primary muscle
Primary: Quadriceps
Secondary muscles
Glutes Secondary: Hamstrings, Calves, Core
Equipment
Others
Category
Plyometrics
How to Do the Jump Box
- Stand facing a sturdy box about 30 to 60 cm high, roughly one short step away, feet hip width apart.
- Hinge your hips back and swing your arms behind you to load the jump.
- Explode upward, driving through the floor and swinging your arms forward and up.
- Pull your knees toward your chest at the peak so your feet clear the box edge.
- Land softly on the middle of the box with both feet flat, knees bent, hips back, absorbing the landing quietly.
- Stand up fully on top of the box to finish the rep.
- Step down one foot at a time rather than jumping backward off the box, then reset before the next rep.
Common Mistakes
- Jumping down from the box: rebounding off the back or jumping down multiplies landing stress and is where most box jump injuries happen; always step down.
- Choosing a box that is too high: an overly tall box forces extreme knee tuck and shin scrapes; box height should let you land in a quarter squat, not a deep crouch.
- Landing with locked knees: stiff legged landings send impact straight into the joints; land soft with hips and knees bent.
- Letting knees cave on takeoff or landing: valgus collapse under explosive load stresses the knee ligaments; keep knees tracking over the toes.
Track This Exercise in the App
Log your jump box sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.