Box jump
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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Calves and Hamstrings
Secondary muscles
How to do it
Stand a short distance from the box, dip at the hips and knees, swing the arms and jump, landing softly in a quarter-squat with the whole foot on the box. Stand up, then step down one foot at a time — never jump down, which is where Achilles injuries happen. Pick a box height you can land on comfortably rather than the tallest one you can reach.
Form cues
- Step down, never jump down
- Land soft with bent knees
Safety
Talk to a professional before this exercise if you have any of the following:
KneeAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.