Box Jumps
Develops explosive lower-body power, rate of force development, and athleticism.
Full BodyIntermediatePlyometricJump
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: calves, core |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Plyometric · Jump |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~23 kcal |
How to do it
- Stand facing a sturdy box with feet shoulder-width apart.
- Load the hips and arms, then explode upward onto the box.
- Land softly with bent knees and stand fully.
- Step down carefully (do not jump down).
- Reset and repeat for desired reps.
Equipment
- Plyometric Box
Coaching tips
Benefits
Develops explosive lower-body power, rate of force development, and athleticism.
Common mistakes
Avoid landing stiff-legged or choosing a box that is too high.
Make it harder
Increase box height or add a weighted vest.
Make it easier
Perform step-ups or lower box height.
Breathing
Exhale explosively on the jump.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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