The box jump is a plyometric move that strengthens your main lower-body muscles – glutes, quads, calves and hamstrings. Box jumps will help make you faster and more powerful, they’ll raise your heart rate too and help to burn those calories .
It’s a versatile move you can adjust the height of the box so you can use it for a wide variety of fitness goals. You can build explosive power and speed using a high box for low reps or use a lower height to work on foot speed and improve cardio endurance with higher-rep sets.
For those wanting to build explosive power use a higher box and focus on quality reps over quantity.
Stand in front of the box with your feet shoulder-width apart. Bend into a quarter squat and swing your arms back.
Swing your arms forward and explode up off the ground, land on the box as softly as possible. You’re aiming to mimic your take-off position on landing – feet flat and knees slightly bent. If you land in a deep squat rather than a quarter squat, it’s a sign that you’ve picked too high a box.
When on you have completed the movement jump back down. You’re aiming to land as softly as possible. You can also opt to step down slowly one leg at a time, which will work the glutes even more and safeguard your joints.
Adjust the box height to the most appropriate level for you.