Body weight
Box jump
Box jump mainly works your quads and glutes. It also helps your calves and hamstrings.
Step by step
- Stand facing a sturdy box, feet shoulder-width.
- Swing your arms, then jump up and land softly.
- Stand tall on the box, then step down.
What you should feel
Explosive power in your thighs and glutes; your knees and heels should not feel jarred.
Common mistake
Jumping off the box and landing hard; always step down and pick a lower box.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Squat jumpQuads, Glutes
Standing long jumpQuads, Glutes
Split jumpQuads, Glutes
Star jumpQuads, Calves
Tuck jumpQuads, Hip flexors
Diagonal boundQuads, GlutesQuestions
What muscles does the box jump work?
Box jump mainly works your quads and glutes. It also helps your calves and hamstrings.
Can I do the box jump at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the box jump?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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