Jump Box Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Calves, Gluteus Maximus
- Intensity
- high
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 9
- Alternate Names
- Box Jump
Visualised Target Muscle Groups
Front
Back
How to: Jump Box
- Stand in front of a sturdy box with feet hip-width apart.
- Bend your knees slightly and swing your arms back.
- Jump onto the box, landing on the balls of your feet.
- Stand tall on the box, then step back down and repeat.
Common Mistakes
- Jumping too high and losing balance upon landing.
- Landing flat-footed instead of on the balls of the feet.
- Not using the arms to help generate jump power.
Modifications
- Use a lower box to start if you're a beginner.
- Perform the exercise without a jump for those with joint issues.
Tips
- Ensure the box is at a height that is safe for you to jump onto.
- Land softly with your knees slightly bent to absorb the impact.
- Keep your core engaged during the jump to maintain balance.
Jump Box Alternatives
Tags
plyometrics
cardio
jump training
strength
lower body
explosive movement
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