ex_LIIIQB

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Upper Legs · Body Weight

Unilateral Box Jump - Bilateral Deceleration

intermediateplyometricOne side at a timeMale & female model

Unilateral Box Jump - Bilateral Deceleration is an intermediate compound plyometric exercise that works the quads (upper legs), with the calves and hamstrings assisting. It needs only a box. A typical prescription is 1-3 rounds of 30-60 seconds per side, 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
Hamstrings

How to do Unilateral Box Jump - Bilateral Deceleration

Stand on one leg in front of a box.
Jump onto the box from one leg.
Land on both feet, absorbing the landing with bent knees and hips.
Step down and repeat, alternating the take-off leg.

Form tips

Land softly and quietly.
Choose a box height you can land on in control.

Unilateral Box Jump - Bilateral Deceleration alternatives

Barbell Box Squat

Quads · intermediate

Barbell Jump Squat

Quads · intermediate

Box Sled Push

Quads · intermediate

Barbell Rear Lunge on Box

Quads · intermediate

More quads exercises

Unilateral Box Jump

Box Jump

Box Jump Squats

Lateral Box Jump

Jump Squats Bodyweight

Star Jump

180 Jump Turns

Double Jump Squat

Unilateral Box Jump - Bilateral Deceleration FAQ

What muscles does Unilateral Box Jump - Bilateral Deceleration work?

Unilateral Box Jump - Bilateral Deceleration mainly works the quads in the upper legs. The calves and hamstrings work as secondary muscles.

What equipment do you need for Unilateral Box Jump - Bilateral Deceleration?

You need only a box.

How many sets and reps of Unilateral Box Jump - Bilateral Deceleration should I do?

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

Is Unilateral Box Jump - Bilateral Deceleration good for beginners?

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

How many calories does Unilateral Box Jump - Bilateral Deceleration 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 Unilateral Box Jump - Bilateral Deceleration?

Other exercises for the quads include Barbell Box Squat, Barbell Jump Squat, Box Sled Push and Barbell Rear Lunge on Box.

For developers

Use Unilateral Box Jump - Bilateral Deceleration 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_LIIIQB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LIIIQB",
  "name": "Unilateral Box Jump - Bilateral Deceleration",
  "model": "male",
  "counterpartId": "ex_ZHIWH6",
  "target": "Quads",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_LIIIQB/mp4-720.mp4?…",
    "poster": "https://…/ex_LIIIQB/poster.jpg?…"
  }
}