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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

  • Trains full body / power — sustained output, coordination and whole-body control 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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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