- EquipmentBodyweight
- PatternSquat
- Reps3 to 10 reps
- Joint loadKnee
Stand facing a sturdy box a short distance away, feet about hip width apart.
First cueLand quietly with bent knees.
How to do the Box Jump
Set up. Stand facing a sturdy box a short distance away, feet about hip width apart.
- Dip quickly into a quarter squat and swing your arms back.
- Jump up, swinging the arms forward, and land softly on the box with both feet.
- Stand up tall on the box.
- Step down rather than jumping down.
Form cues
- Land quietly with bent knees.
- Land with the knees over the toes.
- Choose a box you can clear easily.
Common mistakes
- Using a box so high you land in a deep squat.
- Jumping back down off the box.
Take care. Use a stable box, step down between reps, and stop the set when jumps start to fall short.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes and Calves.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Box Jump, from the same catalog the StatBlockFit app logs.
- Nordic Curl Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Cossack Squat Same legs session: it trains the adductors.
- Monster Walk Same legs session: it trains the abductors.
A complete workout around it
4 movements, the Box Jump first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Box Jump 3 × 3 to 10 reps
- Nordic Curl 3 × 3 to 10 reps
- Cossack Squat 3 × 5 to 15 reps
- Monster Walk 3 × 10 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Step-Up
Dumbbell
Gym or cable swap
Hack Squat
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
Do before it: Bodyweight Squat (same movement, lighter) and Ankle Mobilisation (ankle range).
Track it in StatBlockFit
In the StatBlockFit app the Box Jump is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Box Jump?
Set up: Stand facing a sturdy box a short distance away, feet about hip width apart. Steps: 1. Dip quickly into a quarter squat and swing your arms back. 2. Jump up, swinging the arms forward, and land softly on the box with both feet. 3. Stand up tall on the box. 4. Step down rather than jumping down. Form cues: Land quietly with bent knees. Land with the knees over the toes. Choose a box you can clear easily. Common mistakes: Using a box so high you land in a deep squat. Jumping back down off the box. Take care: Use a stable box, step down between reps, and stop the set when jumps start to fall short.
What muscles does the Box Jump work?
It trains the quads as its main target and works the glutes and calves on the way.
What can I do instead of the Box Jump?
At home: Step-Up. In a gym: Hack Squat. Each trains the same main muscle.
What should I pair the Box Jump with?
Good partners in the same workout are Nordic Curl, Cossack Squat and Monster Walk.