Box Jumps

How To Do Box Jumps Correctly

Box Jumps are a great exercise to help build power, athleticism, and prime the nervous system to get stronger.

This move targets the muscles in your glutes, hamstrings, quadriceps, and calves.

To get started:

1. Stand in front of a box with both feet firmly planted into the ground.
2. Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
3. It’s important to land softly with both feet on the box and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.
4. Step off the box onto a shorter box rather than jumping directly down to the floor to minimize strain on the knees.
5. Repeat.

Primary Muscles Worked

Beginner Variation

• Step Up Squat

Advanced Variation

• Seated Box Jumps