# How to Do Box Jump

Learn how to do the Box Jump with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Advanced   **Equipment:** Box or step

## Muscles worked

quadriceps, glutes, calves

## How to do it: step by step

- Stand facing a sturdy box or platform with feet shoulder width apart.
- Swing your arms back and bend your knees into a quarter squat.
- Explode upward, swinging your arms forward and jumping onto the box.
- Land softly with both feet, knees bent to absorb the impact.
- Stand up fully on the box.
- Step down carefully, do not jump down backward.

## Tips

- Start with a low box and only raise it when landings are quiet and controlled.
- Step down each rep; jumping down repeatedly stresses the knees.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Box Jump work?

The Box Jump mainly works the quadriceps, glutes, calves.

### How many reps of the Box Jump should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Box Jump good for beginners?

Not really as a first exercise. The Box Jump is advanced, so build strength with easier moves first and progress over weeks.