Male model ex_EBJKAO

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Upper Legs · Body Weight

Box Jump Squats

intermediateplyometric

Box Jump Squats is an intermediate compound plyometric exercise that works the quads (upper legs), with the calves assisting. It needs only a box. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Body Weight
Category: Plyometric
Mechanic: Compound
Force: Push
Sets × reps: 1-3 × 30-60 sec
Calories / min: ≈ 9.8 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Calves · Gastrocnemius, Soleus

How to do Box Jump Squats

Stand with your feet shoulder-width apart in front of a box.
Bend your knees and hips, swinging your arms back to prepare for the jump.
Explosively jump onto the box, landing softly in a squat position.
Jump back down to the floor, returning to the starting position and repeat.

Form tips

Focus on landing softly to reduce impact on your joints.
Engage your core throughout the jump to maintain stability and control.
Use your arms to generate momentum and help propel your body upward.

Box Jump Squats alternatives

Kettlebell Squats

Dumbbell Squats

Barbell Box Squat

Barbell Jump Squat

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Unilateral Box Jump - Bilateral Deceleration

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Bodyweight Squats

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In and Out Squats Jump Bodyweight (2)

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Box Jump Squats FAQ

What muscles does Box Jump Squats work?

Box Jump Squats mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Biceps Femoris). The calves work as secondary muscles.

What equipment do you need for Box Jump Squats?

You need only a box.

How many sets and reps of Box Jump Squats should I do?

Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Box Jump Squats good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Box Jump Squats burn?

About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.

What is a good alternative to Box Jump Squats?

Other exercises for the quads include Kettlebell Squats, Dumbbell Squats, Barbell Box Squat and Barbell Jump Squat.

For developers

Use Box Jump Squats in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_EBJKAO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_EBJKAO",
  "name": "Box Jump Squats",
  "model": "male",
  "target": "Quads",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_EBJKAO/mp4-720.mp4?…",
    "poster": "https://…/ex_EBJKAO/poster.jpg?…"
  }
}