Box jump

The box jump is an explosive exercise that strengthens the muscles of the lower body, including the quads, glutes, calves, and hamstrings. They also develop power in the lower body while revving the heart rate. Box jumps can be performed for low reps to focus on strength and power, or for higher reps for metabolic conditioning. Most coaches recommend stepping down rather than jumping down between reps.


  1. Improves leg power and explosiveness
  2. Burns a ton of calories
  3. Excellent contrast movement with heavy squats or deadlifts
  4. Box height can be customized to ability level

Box jump Images


Box jump Instructions

Box jump muscle diagram
  1. Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
  2. Perform a short squat in preparation for jumping, swinging your arms behind you.
  3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
  4. Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.