Lateral Box Jump
Lateral Box Jump is a plyometric power - lateral box crossing exercise involving Hip adductors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hip adductors
- Secondary muscles
- Hip abductors, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Quadriceps
- Exercise type
- Plyometric power - lateral box crossing
Exercise technique
- Box
Place a low, wide, nonslip box beside you.
- Start
Keep the box at your side with chest facing forward.
- Prepare
Dip briefly into a quarter squat.
- Takeoff
Push off both feet to jump sideways and upward.
- Clearance
Tuck your knees enough to clear the side edge.
- Land
Land on both soles in the center and absorb the impact through your legs.
- Continue
Make a low, controlled descent to the opposite side, balance and then reverse.
Key technique points
- Aim for the box center.
- Do not turn your chest sideways.
- Take off with both feet together.
- Allow enough edge clearance.
- Soften the knees at every landing.
- Balance before reversing.
Common mistakes
Turning toward the box
Do not change the lateral task into a forward box jump.
Catching the feet
Do not take off without enough clearance from the side edge.
Landing on the edge
Do not leave part of your feet outside the box.
Hard descent
Do not land on straight knees on the far side.
Excessive height
Do not choose a box that prevents controlled lateral travel.
Rushed reversal
Do not jump back before balancing after stepping or landing down.
Frequently asked questions
Lateral Box Jump: why is “Turning toward the box” a mistake?
Do not change the lateral task into a forward box jump.
Lateral Box Jump: why is “Catching the feet” a mistake?
Do not take off without enough clearance from the side edge.
Lateral Box Jump: why is “Landing on the edge” a mistake?
Do not leave part of your feet outside the box.
Lateral Box Jump: why is “Hard descent” a mistake?
Do not land on straight knees on the far side.
Lateral Box Jump: why is “Excessive height” a mistake?
Do not choose a box that prevents controlled lateral travel.
Lateral Box Jump: why is “Rushed reversal” a mistake?
Do not jump back before balancing after stepping or landing down.
What should I focus on when doing Lateral Box Jump?
Aim for the box center. Do not turn your chest sideways. Take off with both feet together. Allow enough edge clearance. Soften the knees at every landing. Balance before reversing.
Related exercises
- Standing Cable Hip Adduction
- Short-lever Copenhagen Plank
- Adductor/Groin
- Adductor
- Carioca Quick Step
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.