Box Jump

Start

Finish

How to do it

Stand a foot back from a stable box, dip into a quarter squat while swinging the arms back, then jump up and land softly on the whole foot on top of the box with the knees bent, and step down one foot at a time.

Muscles worked

Primary: full · Also works: quads, glutes, calves

Equipment

Full gym

Common mistakes

• Jumping down off the box instead of stepping down, which is how most box-jump injuries happen
• Picking a box so high you have to tuck the knees to your chest to clear it rather than actually jumping that high
• Landing on the toes at the edge of the box instead of the whole foot well inside it

Variations

• Box step-up as the no-impact version
• Lower box with a full stand-up at the top
• Seated box jump with no countermovement

Can't do this one? Swap it for

• Jump Squat
• Broad Jump
• High Step-Up
• Tuck Jump

Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Burpeefull
• Jumping Jackfull
• Sun Salutation (Surya Namaskar)full
• World's Greatest Stretchfull
• Shadow Boxing — Combinationsfull
• Heavy Bag Roundsfull