Box Jumps | Gymacetamol

Muscles Worked

Primary

QuadricepsGlutes

Secondary

Calves

Quick Cues

1

Explode off both feet

2

Land softly on the box

3

Stand tall at the top

4

Step down carefully

Equipment Needed

Plyo Box

Stand facing a sturdy box or platform, about one foot away.
Stand with feet shoulder-width apart, arms at your sides.
Dip into a quarter squat and swing your arms back.
Explode up, swinging your arms forward and jumping onto the box.
Land softly on the box with both feet fully on the surface, knees slightly bent.
Stand up tall on the box.
Step down (safer than jumping down) and reset for the next rep.
Repeat for the desired number of repetitions.

Common Mistakes

Not landing softly on the box

Not fully extending the hips at the top

Stepping down too aggressively

Pro Tips

Land softly on the box with both feet and stand fully at the top

Step down rather than jumping down to protect your joints

Start with a lower box and increase height as you build confidence

Your Progress

Variations

Jump Squat

Depth Jump

Step-Up