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Box Jump

Difficulty: ⭐⭐ Intermediatesquat

Home Setup

Use a sturdy coffee table, ottoman, or bottom stair step as your jumping platform, ensuring it can support your full body weight and won't slide

Sturdy coffee tableOttomanStair stepWooden crate

💡 Pro tip: Start with a lower height than you think you can handle to master the landing mechanics before progressing upward

Gym Setup

Adjustable plyometric box (12-30 inches) or foam plyo box for safer landings

Safety: Ensure the box is stable and won't slide, clear adequate space around all sides, and always step down rather than jump down to reduce impact stress

💪 Muscles Worked

QuadricepsGlutesCalvesHamstringsHip flexors

⭐ Why This Exercise?

Box jumps develop explosive power and rate of force development while improving vertical jump height and athletic performance. This plyometric exercise enhances neuromuscular coordination, builds fast-twitch muscle fibers, and increases metabolic conditioning when performed in high-rep circuits.

Make It Easier

Regressions for building up strength

1. Box Step-Up

Box or platform

Removes the explosive component while building strength and confidence with the height

2. Low Box Jump

Low platform + Aerobic step

Reduces height requirement (6-12 inches) to focus on technique and landing mechanics

3. Squat Jump

None

Develops explosive power without the psychological barrier or landing precision of a box

Make It Harder

Progressions for advanced athletes

1. Higher Box Jump

Taller plyometric box

Increases vertical displacement requirement and power output demands

2. Weighted Box Jump

Box + Weight vest + Light dumbbells

Adds external load via weight vest or dumbbells to increase power demands

3. Depth Jump to Box Jump

Two boxes of different heights

Adds eccentric loading by stepping off a platform before immediately jumping onto the box

↕️ Similar Movements

Broad Jump
Horizontal plyometric counterpart that develops forward explosive power
Tuck Jump
Similar explosive pattern with emphasis on knee drive rather than landing height
Depth Jump
Advanced plyometric focusing on reactive strength and stretch-shortening cycle
Burpee Box Jump Over
Conditioning variation combining box jumps with full-body movement patterns
Split Squat Jump
Unilateral plyometric alternative that addresses single-leg power development

Form Checklist

✓Load into a quarter squat with arms back, then explosively swing arms forward while extending hips, knees, and ankles
✓Land softly on the box with both feet flat, absorbing impact by landing in a squat position with knees tracking over toes
✓Achieve full hip extension at the top of the box before stepping down one foot at a time
✓Keep chest up and core braced throughout the entire movement to maintain spinal stability
✓Focus on jumping UP onto the box rather than jumping forward, keeping the box close to your starting position

Common Mistakes

  • •Landing with straight legs or on toes only, which increases injury risk and reduces force absorption
  • •Jumping down from the box instead of stepping down, creating excessive eccentric stress on joints and connective tissue
  • •Choosing a box height too high, leading to excessive hip flexion and compensatory movement patterns
  • •Not achieving full hip extension at the top, shortchanging the movement and reducing power development
  • •Allowing knees to cave inward during takeoff or landing, increasing risk of knee injury

📈 When to Progress

Progress to a higher box or advanced variation when you can complete 3 sets of 8-10 reps with consistent soft landings, full hip extension at the top, and no form breakdown or hesitation before jumping