Box Jump
- Intermediate
- Home
- Functional
- Hybrid race
The box jump swings your arms and loads your hips before you jump onto a box, landing softly on both feet. It trains the quads, glutes and calves as an explosive power movement rather than a steady lift. Use it at home, in functional training or hybrid race prep, for reps as a main lift or a finisher.
- Muscles
- Quads, Glutes, Calves
- Equipment
- Step / box
- Logged as
- Reps
How to
- Stand a short step from the box, feet hip-width.
- Swing your arms and load your hips.
- Jump onto the box, landing softly with both feet.
- Stand tall on top, then step back down.
Form cues
- Look at the box, not your feet.
- Drive up through your heels as you jump.
- Exhale sharply as you leave the ground.
Common mistakes
- Knees stay stiff and straight on landing. Bend your knees to absorb the landing.
- Feet land loudly and off balance. Land softly with both feet together.
- Jumping back down off the box. Step down backward instead of jumping off.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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