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IntermediateFull BodyBodyweightPlyometric

Box Jump

A plyometric exercise that develops lower body explosive power, speed, and athletic performance.

Box Jump demonstration

Visual demonstration — Box Jump

Muscles Worked

Quadriceps (Primary)GlutesHamstringsCalvesCore

Step-by-Step Instructions

  1. 1Stand facing a sturdy box or platform
  2. 2Swing arms back, then explosively jump onto the box
  3. 3Land softly with both feet on the box in a quarter-squat position
  4. 4Stand up fully on top of the box
  5. 5Step down carefully (don't jump down) and repeat

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest2-3 min
Hypertrophy
Sets3-4
Reps6-8
Rest90-120 sec
Endurance
Sets3
Reps10-15
Rest60-90 sec

Tips & Variations

  • Start with a lower box and progress height gradually
  • Focus on soft, quiet landings
  • Reset fully between each rep

Common Mistakes to Avoid

  • Landing too hard
  • Jumping down from the box instead of stepping
  • Using a box too high for your ability

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