Box Jump
Execution Guide
- Stand facing a box with feet shoulder-width apart.
- Swing your arms back and load into a quarter squat.
- Explode upward and forward, jumping onto the box.
- Land softly with both feet fully on the box, knees slightly bent.
- Stand up fully on the box, then step back down carefully.
Range of Motion
Ground level to full standing on the box.
Common Mistakes to Avoid
- ×Landing on the edge of the box
- ×Not opening the hips fully at the top
- ×Jumping down instead of stepping down (increases joint stress)
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Develop lower body explosive power and athletic performance
Difficulty
Intermediate
Burn (10m)
80-120
Equipment
Plyo Box
Anatomy
Primary
QuadricepsGlutesCalves
Secondary
HamstringsCoreHip Flexors