Cardio · Compound

Box Jump

An explosive jump onto a box that trains lower-body power.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Calves, Hamstrings
EQUIPMENT
Box
LEVEL
Intermediate
REPS
5-8
TEMPO
1-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand facing a sturdy box about a step away.

  2. Swing the arms back and dip into a quarter squat.

  3. Jump onto the box, landing softly with both feet.

  4. Stand tall on top, then step down rather than jumping down.

COMMON MISTAKES

  • Landing with stiff knees; land softly with knees bent and in line with toes.
  • Chasing height or speed over quality; stop the set when form slips.

TIPS

  • Swing the arms to help the jump and stick every landing quietly.

QUESTIONS

Which muscles does Box Jump work?

The main muscle is Quads, Glutes. It also works Calves, Hamstrings.

How many reps should I do?

FORGE suggests 5-8 reps for Box Jump. The app adjusts sets and reps to your goal and level.

What can I do instead of Box Jump?

These train the same muscles: Burpee, Jump Rope, Goblet Squat.