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Upper Legs · Body Weight
Box Jump
Box Jump 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
- 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 with both feet.
- Stand up fully on the box before stepping or jumping back down to the starting position.
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 alternatives
More quads exercises
Box Jump FAQ
What muscles does Box Jump work?
Box Jump 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?
You need only a box.
How many sets and reps of Box Jump 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 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 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?
Other exercises for the quads include Barbell Jump Squat, Barbell Box Squat, Barbell Rear Lunge on Box and Box Sled Push.
For developers
Use Box Jump 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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