Lying Leg Curl
Gastrocnemius·Leg Curl Machine·Beginner·Compound
Box Jumps
Box Jumps are a powerful plyometric exercise that builds explosive strength, speed, and coordination by propelling the body onto an elevated surface. They primarily target the quads, glutes, and calves while engaging the core for stability.
Category
Cardio
Difficulty
Intermediate
Movement
Isolation
Bodyweight
No
How to
How to do the Box Jumps
- 01
Stand facing a sturdy box or platform with your feet shoulder-width apart.
- 02
Lower into a partial squat while swinging your arms back.
- 03
Explosively jump upward, swinging your arms forward to generate momentum.
- 04
Land softly on the box with both feet at the same time, absorbing impact by bending your knees slightly.
- 05
Stand fully upright on the box.
- 06
Step down carefully and reset before the next repetition.
Performance tips
Cues that matter
- Focus on a soft, controlled landing rather than just height
- Use your arms to help generate power during the jump
- Choose a box height that allows proper form and step down instead of jumping down
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Box Jumps work?
The Box Jumps primarily targets the Gastrocnemius. Supporting muscles include Quads, Gluteus Maximus, Glutes, Hamstrings, Calves.
Is the Box Jumps a compound or isolation exercise?
The Box Jumps is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Box Jumps?
You need the following equipment: Plyometric Box.
What difficulty level is the Box Jumps?
The Box Jumps is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
