Box jump
A jump onto a raised platform, training explosive leg power.
What it is
A plyometric movement in which you jump from standing onto a box and land in a controlled quarter-squat. It trains the ability to produce force quickly, and stepping down rather than jumping down keeps the landing forces manageable.
Muscles worked
Primary: Quadriceps, Glutes. Secondary: Hamstrings, Calves, Core.
How to perform it
- Stand about an arm's length from a stable box at a height you can clear comfortably.
- Dip quickly into a quarter-squat, swinging the arms back.
- Jump explosively, driving the arms up and extending the hips, knees and ankles fully.
- Land softly on the box with both feet flat and knees bent, stand up, then step down one foot at a time.
Common form faults
- Choosing a box that is too high and tucking the knees to clear it. Lower the box. Height cleared by tucking measures hip flexibility, not power, and it is how people scrape their shins.
- Jumping back down. Step down. The landing from height is where injuries happen and there is no training benefit to justify it.
- Landing with a loud thud and stiff legs. Land softly, absorbing through the hips and knees. A quiet landing is a controlled one.
Programming
Low reps, full recovery, done fresh — power training degrades quickly with fatigue. Sets of a few crisp jumps beat long sets that turn into conditioning.
Plan your training
Variations & substitutions
Frequently asked questions
- How high should the box be?
- A height you can land on in a shallow quarter-squat with the feet flat. If you have to tuck your knees to your chest, the box is measuring your flexibility rather than your jump.
- Should I jump down between reps?
- No. Step down. Landing from a box height adds substantial impact for no training benefit, and it is the single most common cause of injury in this exercise.
Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.
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