Box Jump
Trains the Quads.
- Equipment
- A box
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Stand facing a sturdy box about a step away, feet about hip-width apart.
- Dip into a quarter squat, swinging the arms back.
- Swing the arms forward and jump up onto the box, driving through both legs.
- Land softly on the whole foot with the knees bent, in a squat position, feet fully on the box.
- Stand up tall on the box.
- Step down one foot at a time, walk back and reset.
Common mistakes
- Jumping down off the box. Step down; jumping down is the landing with the most impact and the least point.
- Landing with the feet on the edge. Both feet land fully on the box; a heel on the edge slips.
- Landing in a deep squat to reach a box that is too high. If the landing is a full squat, the box is higher than the jump; the landing position should look like a quarter squat.
- Landing with the knees caving. They track over the feet on the landing; the box does not change that.