Box jump
- Intermediate
- Box or step
Land softly, knees bent; step down
Muscles worked
- Primary:
- Quads
- Secondary:
- Calves, Glutes
How to do it
- Stand a hand's width from the box with your feet hip-width apart.
- Dip to a quarter squat, throw your arms and jump, landing softly on the box.
- Stand all the way up on top and step down — never jump down.
Common mistakes
- Jumping back down off the box: that's where ankles get hurt.
- Picking a box so tall you have to tuck your knees to reach it.
Tips
- This trains power: few reps with full rest.
- A low box with a clean landing beats a high one you barely make.