Box Jump

An explosive jump from the floor onto a box — the clean way to train lower-body power without high-impact landings.

Legs Bodyweight Strength

Step by step

1. Stand a comfortable distance in front of a sturdy box with feet shoulder-width apart.
2. Drop into a quarter squat by sitting your hips back and swinging your arms behind you.
3. Explode upward by driving through the floor and swinging your arms forward and up.
4. Pull your knees up underneath you in mid-air and aim to land softly on top of the box.
5. Land in a soft quarter squat with both feet flat on the box and your chest tall.
6. Stand fully tall on top of the box, then step down one leg at a time and reset for the next rep.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

none

Equipment

Bodyweight

Type

Strength

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