Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Lateral Box Jump
Lateral Box Jump is an intermediate compound plyometric exercise that works the quads (upper legs), with the calves and abductors 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
- Glutes
Secondary muscles
- Calves
- Abductors
How to do Lateral Box Jump
- Stand beside a low box.
- Bend your knees and swing your arms.
- Jump sideways onto the box, landing softly on both feet.
- Step or jump down and repeat to the other side.
Form tips
- Use a low box to start.
- Land with your knees soft.
Lateral Box Jump alternatives
More quads exercises
Lateral Box Jump FAQ
What muscles does Lateral Box Jump work?
Lateral Box Jump mainly works the quads in the upper legs. The calves and abductors work as secondary muscles.
What equipment do you need for Lateral Box Jump?
You need only a box.
How many sets and reps of Lateral 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 Lateral 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 Lateral 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 Lateral Box Jump?
Other exercises for the quads include Kettlebell Lateral Lunge, Barbell Lateral Lunges, Plate Lateral Lunge and Barbell Jump Squat.
For developers
Use Lateral 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_JUFH3L" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_JUFH3L", "name": "Lateral Box Jump", "model": "male", "counterpartId": "ex_I7ZOBT", "target": "Quads", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_JUFH3L/mp4-720.mp4?…", "poster": "https://…/ex_JUFH3L/poster.jpg?…" } }