Box Jump

A box jump is a plyometric exercise where you jump from the floor onto a sturdy box. It trains explosive leg power, mainly using your quadriceps and glutes, with your calves helping as well.

Stand facing a plyo box with your feet about shoulder-width apart. Keep your arms at your sides, chest up, and eyes looking forward. Drop into a quarter squat with a flat back and your weight balanced through the middle of your feet.

Swing your arms back, then quickly swing them forward as you extend your hips, knees, and ankles to jump off the floor. Tuck your knees up and land softly on top of the box with both feet at the same time. Stand up tall at the top to finish the rep. Step down one foot at a time and reset before the next jump.

Breathe naturally and brace your core like you are about to be poked in the stomach before you jump. To make it easier, use a lower box or do a step-up instead. To make it harder, raise the box height or add a brief pause at the bottom before each jump.

Fault: Landing with loud, heavy feet on the box. Fix: Focus on landing softly with your full foot on the box, absorbing the impact by bending your hips and knees as you land.

Fault: Your knees cave inward during takeoff or landing. Fix: Push your knees out in line with your toes on every jump, and choose a box height you can control.

Fault: Jumping down off the box between reps. Fix: Step down backward off the box one foot at a time to reduce impact on your knees and ankles.