Box Jump
Box Jump is a plyometric power – two-foot jump exercise involving Quadriceps, Gluteus maximus, Gastrocnemius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Gastrocnemius
- Secondary muscles
- Hamstrings, Core muscles
- Exercise type
- Plyometric power – two-foot jump
Exercise technique
- Choose a box
Use a non-slip box at a height you can land on with balance.
- Position
Stand in front of the box with your feet hip-width apart and adjust your starting distance.
- Prepare
Push your hips back, bend your knees and swing your arms backward.
- Takeoff
Drive both feet firmly into the floor as you swing your arms forward and upward.
- Flight
Tuck your knees as needed to bring your feet above the box.
- Land
Place both whole feet on the box and land quietly by bending your knees and hips.
- Step down
Stand upright on the box, then step down one foot at a time instead of jumping backward off it.
Key technique points
- Secure the box.
- Place your whole foot on the box when landing.
- Take off with both feet together.
- Do not let your knees fall inward.
- Choose box height according to landing control.
- Reset on the floor before every repetition.
Common mistakes
Choosing too high a box
Do not reach the box through excessive knee tucking instead of using it to reflect jumping power.
Landing on the edge
Do not place only your forefoot on the box.
Hard landing
Do not keep your knees straight and absorb the impact through your joints.
Knees collapsing inward
Do not bring your knees together on landing.
Jumping backward
Do not create extra landing load by jumping backward off the box without control.
Starting at a poor distance
Do not disrupt your foot path by starting too far away or too close to the box.
Frequently asked questions
Box Jump: why is “Choosing too high a box” a mistake?
Do not reach the box through excessive knee tucking instead of using it to reflect jumping power.
Box Jump: why is “Landing on the edge” a mistake?
Do not place only your forefoot on the box.
Box Jump: why is “Hard landing” a mistake?
Do not keep your knees straight and absorb the impact through your joints.
Box Jump: why is “Knees collapsing inward” a mistake?
Do not bring your knees together on landing.
Box Jump: why is “Jumping backward” a mistake?
Do not create extra landing load by jumping backward off the box without control.
Box Jump: why is “Starting at a poor distance” a mistake?
Do not disrupt your foot path by starting too far away or too close to the box.
What should I focus on when doing Box Jump?
Secure the box. Place your whole foot on the box when landing. Take off with both feet together. Do not let your knees fall inward. Choose box height according to landing control. Reset on the floor before every repetition.
Related exercises
- Air Bike
- Knee-to-wall Ankle Mobilization
- Assisted Pistol Squat
- 45-degree Back Extension
- Back Squat
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.