Exercise guide
Lateral Box Jump
- Intermediate
- Compound
- Rep-based
- Lower legs
The Lateral Box Jump is a plyometric movement that develops explosive power and lateral stability by moving the body through the frontal plane. It specifically targets the glutes, quads, and core while improving athletic agility and coordination.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a sturdy box or platform to your side.
- Stand with your feet shoulder-width apart, positioned parallel to the side of the box.
- Engage your core and keep your chest upright with arms at your sides.
How to do it
- Lower into a partial squat while swinging your arms back to load the hips and hamstrings.
- Exhale and drive explosively through the floor, jumping sideways and upward toward the center of the box.
- Land softly in a partial squat on top of the box, ensuring both feet land simultaneously and quietly.
- Stand up fully to finish the movement, then carefully step down one foot at a time to the starting position.
Form checklist
- Land with 'quiet feet' to ensure impact is absorbed by the muscles rather than the joints.
- Keep knees tracking over the toes; do not let them cave inward upon landing.
- Ensure the entire foot is planted firmly on the box, not just the toes or heels.
- Maintain a neutral spine and proud chest throughout the jump and landing.
Pro tips
- Use a vigorous upward arm swing to generate momentum and help stabilize your body in mid-air.
- Focus on 'sticking' the landing for a half-second to demonstrate total control and balance before standing up.
Make it harder
- Increase the box height to further challenge vertical power and hip flexion.
- Perform a 'Lateral Box Jump-Over' where you clear the box entirely and land on the opposite side.
Frequently asked
- What muscles does the lateral box jump work?
- The lateral box jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the lateral box jump?
- The lateral box jump requires no equipment — just your body weight.
- Is the lateral box jump good for beginners?
- The lateral box jump is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps