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All full body & conditioning exercisesFull Body & Conditioning · Calisthenic

Box Jump

Jump onto a box from standing. Builds explosive hip extension.

IntermediateBox4 × 5–8
Box Jump demonstration thumbnail — How To Box Jump Properly | Exercise Tutorial
Full body / powerBox

Box Jump

Demo · Peak Strength

Verified Box Jump demonstration by Peak Strength. Click to play.

How to do the Box Jump

  1. 1Swing arms
  2. 2Land soft
  3. 3Stand tall at top

Benefits of the Box Jump

  • Builds strength and size in the full body / power explosively, training power as well as size
  • Also trains quads, glutes as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services