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.
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.