How To Do Box Jumps

Box Jumps Exercise

Box Jumps is a dynamic exercise the works the quadriceps, hamstrings, glutes, hips and lower back muscles.

It also activates the core muscles to stabilise the upper body, support the lower back and to help distribute the forces when you land after the jump.

Box Jumps will develop explosiveness, power, agility and mobility.

Box Jumps Progression & Mobility

  • Set up a box that you can confidently jump unto.
  • Assume a hip width stance. Prepare for the jump by bending your knees, leaning forward slightly and pushing the hips back. Swing your arms back to generate momentum and propel you forward.
  • Explode off your heels by driving your hips and arms forward.
  • When you land on top of the box, keep your hips back, feet at the hip width position, knees bent and arms in the forward position to maintain balance.
  • Open up your hips then knees and jump off the box.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

It is very important to choose a height for the box that you can confidently jump unto.

If it is too high, your shins may get caught on the box during the jump.

Another common fault is jumping on the box one foot at a time which is more of a step up.

Finally, landing with your hips opening up will push your knees forward past your feet and may expose you to injury.

Variations: Depth Jumps

Box Jumps