Box Jump

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand upright about one foot away from the box with a shoulder-width stance. Swing your arms back and simultaneously load the hips and knees into a quarter-squat position to prepare for takeoff.
• Drive explosively out of the hips and swing the arms forward and upward hard. Push through both feet at the same time and fully extend the hips, knees, and ankles at takeoff.
• Pull the knees up slightly in the air to clear the box edge, then land softly with both feet simultaneously on the surface. Absorb the landing with a controlled, slight bend at the knees and hips.
• Stand tall on the box, fully extending the hips and knees, and stabilize briefly before stepping down in a controlled manner. Do not jump down.

Common mistakes

• Too stiff or too deep a landing: A completely rigid landing transmits excessive forces to the joints. A very deep landing squat on the box often indicates the box is too high or jump power is insufficient. The landing should be springy but controlled.
• Jumping down instead of stepping down: Jumping off the box after each rep adds unnecessary eccentric load and increases injury risk over time. Step down deliberately after every rep.
• Starting too close to the box: A takeoff point too close to the box forces an overly steep jump angle and reduces the horizontal component of the jump. Position yourself roughly one foot away as a baseline.

Frequently asked questions

What weight should I log for Box Jumps?

Box Jumps are typically performed with bodyweight only. If you are wearing a weighted vest or carrying additional load, log that weight. With no added load, log 0.

How high should the box be?

Box height depends on your training goal and ability level. Choose a height that allows a clean, controlled landing without requiring a very deep squat on the surface. If you must land in a deep squat to get onto the box, the box is too high for your current jump height.

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