Box Jump
Develops rate of force production — the ability to produce force quickly.
Setup
- Stand a foot from a box you can land on with room to spare.
- Feet hip width, arms free.
How To Do It
- Dip to a quarter squat and swing the arms back.
- Jump and pull the knees up, landing softly with the whole foot on the box.
- Stand tall on the box, then STEP down — never jump down.
Breathing
Exhale on the jump.
Common Mistakes
- Choosing a box for the height rather than the landing. Land soft or go lower.
- Jumping down and hammering the achilles. Step down every rep.
Programming It
Five to eight sets of 2-3 jumps, fully rested. This is a power exercise, not conditioning.
Why This Exercise Works
The jump is the training effect; the landing is just how you get down. Aim for a box you can land on with the hips still high, because a jump you barely clear teaches you to tuck the knees rather than extend the hips. Step down every time — jumping down adds impact for no benefit.
Where You Should Feel It
Quads and glutes producing a fast, brief effort, then the landing absorbing it. There should be no burn at all — if there is, you are doing too many reps and it has become conditioning rather than power.
Where It Fits in a Program
Develops rate of force production — the ability to produce force quickly. Early in the session, before anything has tired you. Rest more than feels necessary.
Progressing and Regressing It
To progress the box jump: raise the box only while you still land tall. To regress it: lower the box, or jump onto a bench you clear easily.
Who It's For
Anyone who still wants to be athletic, and anyone over forty especially — the ability to produce force quickly fades faster than strength does. Skip it if your knees or achilles are irritable.
Equipment and Substitutions
As written here it uses a plyo box. Any stable, padded surface at roughly knee height does the job.
Related Exercises
- Wall Sit — Quads, Glutes
- Jump Squat — Quads, Glutes, Power
- Belt Squat — Quads, Glutes
- Zercher Squat — Quads, Glutes, Core, Upper Back
- Barbell Hack Squat — Quads, Glutes
- Step-Up — Quads, Glutes, Balance
- Hack Squat — Quads, Glutes
- Front-Foot-Elevated Split Squat — Quads, Glutes
Common Questions
What muscles does the box jump work?
The box jump primarily trains the quads, glutes, power.
How many sets and reps should I do?
Five to eight sets of 2-3 jumps, fully rested. This is a power exercise, not conditioning.
What are the most common box jump mistakes?
Most often: choosing a box for the height rather than the landing; jumping down and hammering the achilles.
Do I need a plyo box to do this?
This version uses a plyo box, and it trains the quads, glutes, power. No bench? The floor version below removes some range but keeps the loading, and it is kinder to the shoulder into the bargain.
Is this safe if I have an existing injury?
The box jump loads the knee, hip and lower back together, which means a problem in any one of them can surface here. If a rep reproduces the pain you already have, stop the set and get it looked at. Not medical advice.