Box Jump
BWBodyweightStrength
The box jump is a plyometric bodyweight exercise where you explosively jump onto a sturdy box or platform from a squat position, then step down to repeat. Its primary purpose is to build lower-body power, explosive strength, and athletic performance for sports requiring quick bursts like basketball or sprinting. It mainly targets the quads, with secondary engagement of the glutes, hamstrings, and hip flexors, benefiting athletes, beginners advancing to plyometrics, and those improving vertical leap and coordination.
How to Perform Box Jump
- 1Stand facing a sturdy box (12-24 inches high for beginners) about 1-2 feet away, feet shoulder-width apart, knees soft, arms at sides.
- 2Bend knees and hips into a quarter squat, swing arms back, core tight, gaze forward.
- 3Explosively drive through heels, extend hips and knees fully, swing arms forward and up.
- 4Jump onto the box, tucking knees slightly if needed, landing with both feet simultaneously.
- 5Exhale forcefully as you leave the ground; inhale as you prepare to land.
- 6Land softly on the box with knees tracking over toes, absorbing impact by bending hips and knees into a squat.
- 7Stand tall on the box, fully extending hips and knees, arms at sides.
- 8Step down one foot at a time (do not jump down) to reset.
- 9Key form tips: Keep chest up and back flat—avoid rounding. Land quietly to ensure control. Use a box height allowing full extension without knee collapse. Common mistakes: Jumping too far forward (causes poor landing), incomplete hip extension, or jumping down (risks injury).
