Front Box Jump
Front Box Jump is a plyometric power - forward and upward two-foot jump exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Hip abductors, Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Quadriceps
- Exercise type
- Plyometric power - forward and upward two-foot jump
Exercise technique
- Box
Place a stable box in front of you, wide enough to land with both feet fully supported.
- Distance
Stand a short distance away that leaves room for your feet to clear the box.
- Loading
Move your hips back and swing your arms behind you.
- Takeoff
Extend your hips, knees and ankles quickly while swinging your arms forward.
- Clearance
Lift your feet high enough to clear the front edge.
- Landing
Land with both feet together on top and soften your legs.
- Step down
Once balanced, step down one foot at a time and reset.
Key technique points
- Land with your whole foot on the box.
- Take off with both feet together.
- Choose a distance that lets you clear the front edge.
- Keep your knees from collapsing inward.
- Land quietly on the box.
- Step down to return.
Common mistakes
Excessive box height
Do not choose a height that forces your chest down onto your knees on landing.
Landing on the edge
Do not leave your heels hanging off the box.
Taking off too close
Do not start where your feet will strike the front face as they rise.
One-foot landing
Do not place your feet at different times without control.
Landing with straight knees
Absorb the landing through your knees and hips.
Jumping backward off the box
Do not jump off blindly to rush into the next repetition.
Frequently asked questions
Front Box Jump: why is “Excessive box height” a mistake?
Do not choose a height that forces your chest down onto your knees on landing.
Front Box Jump: why is “Landing on the edge” a mistake?
Do not leave your heels hanging off the box.
Front Box Jump: why is “Taking off too close” a mistake?
Do not start where your feet will strike the front face as they rise.
Front Box Jump: why is “One-foot landing” a mistake?
Do not place your feet at different times without control.
Front Box Jump: why is “Landing with straight knees” a mistake?
Absorb the landing through your knees and hips.
Front Box Jump: why is “Jumping backward off the box” a mistake?
Do not jump off blindly to rush into the next repetition.
What should I focus on when doing Front Box Jump?
Land with your whole foot on the box. Take off with both feet together. Choose a distance that lets you clear the front edge. Keep your knees from collapsing inward. Land quietly on the box. Step down to return.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.