Jump Box

Muscles worked

Setup

1. Stand facing a sturdy box or platform with your feet hip-width apart.
2. Position yourself approximately 6 to 12 inches away from the box.
3. Keep your chest up, shoulders back, and core engaged with your arms at your sides.

How to do it

1. Hinge at the hips and swing your arms back to load your posterior chain, then explosively drive your arms forward and jump upward.
2. Exhale as you propel yourself off the ground, aiming to land softly in the center of the box.
3. Land in a partial squat with your knees tracking over your toes and your full foot in contact with the surface.
4. Stand up completely to lock out your hips before stepping down one foot at a time.

Form checklist

• Land softly with 'quiet feet' to absorb impact through the muscles rather than joints.
• Ensure knees do not cave inward during takeoff or landing.
• Land with your entire foot on the box, not just your toes or heels.
• Always step down rather than jumping back to protect your Achilles tendons and joints.

Pro tips

• Focus on 'triple extension'—the simultaneous and rapid extension of the hips, knees, and ankles—to maximize vertical power.
• Use your arms as momentum generators; the faster you swing them forward, the more height you will achieve.

Make it harder

• Increase the height of the box to challenge your vertical reach and power output.
• Perform a seated box jump by starting from a bench to remove the stretch-shortening cycle and force pure concentric power.

Frequently asked

What muscles does the jump box work?

The jump box primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the jump box?

The jump box requires no equipment — just your body weight.

Is the jump box good for beginners?

The jump box is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps