Box Jump

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Calves, Glutes, Hamstrings
Equipment Bodyweight
Emphasis Compound
Type Push

Box Jump Instructions

  • Stand in front of a box of respectful height. When in doubt, pick a smaller box. 
  • You are positioned in an athletic stance. Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your eyes fixated straight ahead.
  • Place your feet as if you were about to jump as high as possible.
  • In a fluid motion, bend at the knees and hips bringing your arms behind you.
  • Explode up onto the box, extending your hips, knees, and ankles while bringing your arms up and forward.
  • Land softly on the box in an athletic position:
    • Hips back
    • Knees bent
    • Chest up
    • Hand out front


  • This is an athletic, rhythmic motion.
  • At landing, if you can hear your feet hitting the box, land softer.
  • Don't look to jump on the tallest box, instead try to jump as high as you can on a smaller box.
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