Box jump: how to do it, muscles worked and variations
Plyometric jump with a stable landing on a platform.
- Main muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Gastrocnemius
- Equipment
- Bodyweight, Box or step
- Variations
- 2
All 2 variations
Box jump
Two-foot jump onto a stable platform, with emphasis on taking off and landing with control.
Form. Choose a low, firm box, load your hips and knees, jump and land softly with both feet fully on it. Step down.
Common mistake. Using a box that is too high, landing with the knees caving in, or jumping when you can no longer land stably.
Single-leg box jump
Jump from one leg onto a low box, landing on the same leg, which builds unilateral power and control.
Form. Start with a low box, jump off one leg, land on the same leg with the knee aligned and stabilize before stepping down; repeat and switch sides.
Common mistake. Using a box that is too high, landing with the knee inward, jumping backward to get down, or chaining jumps without stabilizing.
