Jump On Fit Box

Muscles worked

Setup

1. Stand facing the box with feet hip-width apart, positioned about 6 to 10 inches away from the base.
2. Engage your core and maintain a neutral spine with your arms relaxed at your sides.
3. Fix your gaze on the center of the box where you intend to land.

How to do it

1. Inhale as you quickly hinge your hips back and swing your arms behind you to load your posterior chain.
2. Exhale explosively as you drive through the balls of your feet, swinging your arms forward and upward to propel yourself onto the box.
3. Land softly in a partial squat with your feet flat and knees tracking directly over your toes.
4. Stand up fully to lock out your hips at the top, then step down one foot at a time to protect your joints.

Form checklist

• Land quietly with 'quiet feet' to ensure your muscles are absorbing the impact.
• Ensure your knees do not cave inward (valgus) upon landing.
• Keep your chest up and avoid rounding your lower back during the takeoff or landing.
• Always land with your entire foot on the box, never with your heels hanging off the edge.

Pro tips

• Focus on 'pushing the floor away' as hard as possible during takeoff to maximize vertical force production.
• Use an aggressive arm swing; the upward momentum of your arms can significantly increase your jump height and stability.

Make it harder

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

Frequently asked

What muscles does the jump on fit box work?

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

What equipment do you need for the jump on fit box?

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

Is the jump on fit box good for beginners?

The jump on fit 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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