Exercise Guide
How to do a box jump
Master setup, range of motion, and tempo with step-by-step instructions so every rep is more effective and safer.
About box jump
The box jump is an explosive plyometric exercise that builds lower-body power, speed, and coordination. Jumping onto a sturdy box requires a powerful contraction of the glutes, quads, and calves. It is highly effective for increasing vertical leap and athletic performance. This dynamic movement also elevates the heart rate, making it a great addition to metabolic conditioning and high-intensity interval training.
Stats
Instructions for Proper Form
Setup:
- Position: Stand in front of a sturdy box or platform, about 6-12 inches away. Your feet should be shoulder-width apart.
The Movement:
- Load: Drop into a shallow squat, bringing your arms back behind you to load up for the jump.
- Jump: Explode upwards, swinging your arms forward to generate momentum. Jump onto the box.
- Land: Aim to land softly on the center of the box in a squat position. Your feet should land fully on the surface.
- Finish: Stand up tall on the box to complete the rep.
- Dismount: Step down from the box one foot at a time. Do not jump down, especially from higher boxes, to protect your joints.
Tips:
- Start with a low box and gradually increase the height as you become more confident and powerful.
- Focus on a soft, quiet landing.
- This is a plyometric exercise designed to build explosive power.
Common mistakes: Landing with flat feet or locked knees and choosing a box that is too high.
Alternatives
machine hipthrust
The machine hipthrust is a specialized version of the hip thrust designed to isolate and strengthen the gluteus maximus. The machine provides stability and allows for easy loading of heavy weights without the discomfort of a barbell on the hips. It is widely considered one of the most effective exercises for building glute size and power, improving both aesthetics and athletic performance.
barbell hip thrust
The barbell hip thrust is widely considered the most effective exercise for building the gluteus maximus. By placing a loaded barbell across the hips and driving upward, you achieve maximum glute activation compared to traditional squats or deadlifts. This movement is essential for anyone looking to improve their posterior chain strength, enhance athletic power, and develop a firm, strong, and aesthetically pleasing lower body.
bench glute bridge
The bench glute bridge is a targeted posterior chain exercise that focuses primarily on the gluteus maximus. By placing your upper back on a bench and lifting your hips toward the ceiling, you achieve a greater range of motion compared to the floor based version. This movement is essential for building glute strength, improving hip extension power, and enhancing overall athletic performance and aesthetics.
barbell clean deadlift
The clean deadlift is a variation of the traditional deadlift that mimics the first pull of a power clean. It requires a lower hip position and a more upright torso, placing more emphasis on the quadriceps and upper back. This exercise is vital for Olympic weightlifters to build the specific strength and positioning needed for successful cleans while also developing overall pulling power.
resistance band lateral walk
The resistance band lateral walk is a highly effective corrective and strengthening exercise for the gluteus medius and hip abductors. By placing a band around the ankles or knees and stepping sideways, you build hip stability and prevent common injuries related to knee valgus. This low impact movement is perfect for warm ups, physical therapy, or as a finishing exercise to ensure healthy, functional hip mechanics during complex lifts.
resistance band clam shell
The resistance band clam shell is a highly effective isolation exercise for the gluteus medius and hip abductors. By placing a band around the knees and opening the legs like a shell, you strengthen the muscles responsible for hip stability and knee alignment. This movement is often used in physical therapy and athletic training to prevent injuries and improve lower body mechanics during squats.
single leg hip thrust
The single leg hip thrust is a potent unilateral exercise that isolates the glutes and hamstrings. By working one leg at a time, you increase the stability demands on the core and hips while identifying strength imbalances. This movement is highly effective for building glute size, improving athletic performance, and protecting the lower back by ensuring the posterior chain is functioning correctly and symmetrically.
barbell rack pull
The barbell rack pull is a partial range of motion deadlift performed from a starting position at knee height. This exercise allows for significantly heavier loads than a traditional deadlift, making it excellent for building massive strength in the upper back, traps, and posterior chain. It is a popular movement for improving the lockout phase of the deadlift and for developing overall back density and pulling power.
cable pull through
The cable pull through is a posterior chain exercise that emphasizes the hip hinge and targets the glutes and hamstrings. By using a cable machine, you maintain constant tension on the muscles throughout the entire movement. This exercise is an excellent low impact alternative to traditional deadlifts and is highly effective for teaching proper hip mechanics and building glute power.
kettlebell swing
The kettlebell swing is a dynamic posterior chain exercise that emphasizes explosive power from the hips, glutes, and hamstrings. Unlike a squat, the swing is a hinge movement that utilizes momentum to drive the weight forward. It is an incredible tool for building cardiovascular endurance, improving grip strength, and developing the explosive force required for various athletic activities while simultaneously strengthening the lower back.
cable hip adduction
Cable hip adduction is a specialized isolation exercise designed to strengthen the inner thigh muscles, specifically the adductor group. By using a cable machine, you maintain constant tension throughout the movement as you pull your leg across the midline of your body. This is crucial for improving lateral stability, preventing injuries, and developing balanced leg strength and aesthetics for athletes and enthusiasts.
seated hip adduction
Seated hip adduction is a targeted exercise performed on a machine to strengthen the inner thigh muscles, known as the adductors. By squeezing the legs together against resistance, you improve hip stability and groin strength. This is particularly important for athletes in sports requiring lateral movement and for individuals looking to tone the inner thighs and support overall lower body functional alignment.
seated hip abduction
Seated hip abduction is an isolation exercise performed on a machine to strengthen the outer thighs and gluteus medius. By pushing the legs outward against resistance, you improve hip health and stability. This movement is essential for preventing knee injuries and enhancing lateral power, making it a valuable addition to any routine focused on functional movement and balanced muscle development.
machine back extension
The machine back extension is a controlled exercise designed to strengthen the erector spinae muscles of the lower back. Using a machine provides a guided path of motion, making it a safer alternative for those learning to hinge correctly. This exercise is vital for improving posterior chain strength, supporting spinal health, and counteracting the effects of prolonged sitting by strengthening the lower back.
glute bridge on bench
The glute bridge on a bench, often called a hip thrust variation, is a superior exercise for isolating and strengthening the gluteus maximus. By elevating the shoulders on a bench, you increase the range of motion compared to floor bridges. This movement effectively targets the posterior chain, improving hip extension power, athletic performance, and gluteal hypertrophy, making it a staple in lower body routines.
dumbbell bulgarian split squat
The dumbbell Bulgarian split squat is a potent unilateral lower body exercise that targets the quadriceps, glutes, and hamstrings. By elevating the rear foot, you place the majority of the weight on the front leg, challenging balance and stability. This movement is exceptional for correcting muscular imbalances, improving hip mobility, and building significant lower body strength without heavy spinal loading.
back extension(hyperextension)
Back extensions focus on strengthening the erector spinae, glutes, and hamstrings. Typically performed on a dedicated bench, the exercise involves lowering and raising the torso. This movement is crucial for improving lower back health, enhancing posture, and building a strong posterior chain. It acts as both a corrective exercise and a foundation for heavier compound movements like deadlifts and traditional barbell squats.
box jump
The box jump is an explosive plyometric exercise that builds lower body power, speed, and coordination. Jumping onto a sturdy box requires a powerful contraction of the glutes, quads, and calves. It is highly effective for increasing vertical leap and athletic performance. This dynamic movement also elevates the heart rate, making it a great addition to metabolic conditioning and high intensity interval training.