Box Jump

Exercise Details for Box Jump

  • Primary Muscle
    Quads, Hamstrings, Gluteus
  • Secondary Muscle
    Calves, Inner Abs
  • Equipment
    Body weight
  • Level

Why Should You do Box Jumps?

Box jumps or jumps of various kinds are good to include in your training, no matter what goals you have. When you train to jump, you increase flexibility and explosiveness in your muscles, which is extra good for you who goes to the gym to get better at a specific sport that contains many quick starts and stops.

Jumping on an elevation is a so-called plyometric exercise, which means that you mainly train your explosiveness. Plyometric training usually provides a higher heart rate than other strength exercises because you focus on each movement quickly and efficiently. Many athletes do plyometric training to become faster.

You train your whole body in many ways when you do boxing, but you mainly activate the buttocks, front thighs, hamstrings, and calves. Depending on how high a box you have, you can vary training results.

Different Purposes With Box Jumps

  • If you make fewer explosive jumps on a higher box, you mainly focus on becoming faster and more explosive in the leg muscles.
  • If you make many but fast jumps on a slightly lower box, the focus will instead be on increasing your feet and improving the nervous system in the legs.
  • If you want to burn fat and get in better shape, you should make many jumps in a short time on a lower box.


The most important thing to keep in mind when doing box jumps is to know what type of exercise you are looking for and then choose a box with the right height for your particular purpose.


Stand one-foot length in front of the box with your feet about shoulder-width apart. Tilt your upper body slightly forward without swaying too much or bending your back. Keep your arms along your body and slightly angled backward.

Bend your knees slightly to gain power, and then jump up on the box with a controlled jump. Use your arms to swing obliquely upwards and gain speed. Land on the box with your whole foot, and make sure you land softly with your legs bent. Step down and then repeat the movement.

Tips for Box Jump

  • Warm-up properly before you start making excessive jumps
  • Bend your legs and lean forward before the jump
  • Swing with your arms for extra speed
  • Make sure your knees do not come together when you jump up or when you land on the box
  • Land on your whole foot and bend your knees
  • Slow and explosive jumps on a taller box mainly focus on speed and explosiveness in the leg muscles.
  • Many quick jumps on a slightly lower box focus on increased speed in the feet and improved nervous system in the legs.
  • To burn fat and get in better shape, you should make many jumps, quickly, on a lower box
  • Be careful not to swing your hand into the drawer when taking the kit

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