Box Jump

A lower-body power exercise; prioritise jump quality and a cushioned landing, not fatigue.

• Compound
• Bodyweight
• Beginner

How to do it

• Hips back and arms down to load
• Jump extending your hips, knees and ankles
• Land softly on the box with your knees bent

Sets, reps and tempo

Ranges: 3–5 explosive, clean reps · leave 3–4 RIR (quality, not failure)

Tempo: Explosive hip and knee; land or receive the load by absorbing it

Common mistakes

• Choosing a box that is too high
• Landing stiff with straight legs

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Calves

Alternatives

• Jump Squat
• Barbell Back Squat