Box jumps are a fun twist to your usual leg workout, and are great for building muscle in your hamstrings, quads, calves, and glutes. The box jump is a great exercise for just about anyone, whether you’re a weightlifter, competitive athlete, strength trainer, or someone just looking to change up their fitness routine.[1] This exercise is very easy to learn, as long as you take the right precautions.
[Edit]Steps
[Edit]Basic Jump
- Set down a sturdy box that’s or shorter. Grab a box that’s large and sturdy enough for you to comfortably stand on. This box doesn’t have to be super tall—in fact, it’s better to choose a box that’s or shorter. If you don’t have a box on hand, check online or pick one up from a sports equipment shop.[2]
- Look for a box made with wood, special foam, or another sturdy material.
- Fitness professionals recommend using a box that’s high if you’ve never tried this exercise before.[3]
- Stand behind the box with your legs hip-width apart. Align your ankles, knees, and hips in a straight line so you aren’t off-kilter when you start the exercise.[4]
- Don’t keep your feet together or spread your feet too far apart. Instead,
- Lower your hips and swing your arms backward to “load” your legs. Bring your hips back, bending your knees slightly forward at a 45-degree angle. Lean forward, angling your back at a 45-degree angle while swinging your arms behind you. Keep both feet hip-width apart as you prepare to jump.[5]
- “Loading” is a fancy term for building momentum in your legs. This momentum will help you complete the box jump rep.
- Jump onto the box and swing your arms forward. Use the momentum in your legs to extend your hips, knees, and ankles and launch yourself into the air.[6] Swing your arms forward as you jump, which gives you some extra momentum.[7]
- Hold your arms out to the sides so your hands don’t hit the box.
- Flex your knees, hips, and ankles when you land to brace the impact. Keep your balance as you land on the box. Don’t straighten your legs as soon as you land—instead, keep your muscles flexed so they absorb the impact.[8]
- Try to land on the box as softly as you can. You put extra strain on yourself when you land with a loud thump.
- Hop off the box to reset the exercise. Don’t do a backwards version of the box jump. Instead, straighten your legs and hop back onto ground, returning to your starting position.[9]
- Try 3-4 sets of 3-5 box jump reps. Box jumps can take a big toll on your legs, so don’t do too many at once. Start with a few sets of 3-5 box jumps, giving yourself 2-3 minutes to rest in between each set.[10] If you start feeling tired, don’t push through to the end of the set—just wrap things up wherever you are.[11]
- A “rep” is a single box jump. A “set” is a series of box jumps done one after the other.
- If you’d like to focus on muscle endurance, try 2-3 sets with 8-12 reps, giving yourself 60-90 seconds to rest between each set.
[Edit]Variations
- Twist in mid-air to do a rotational box jump. Instead of facing the box, turn yourself 90 degrees to the left or right. Lower your hips and jump into the air. As you leap, turn yourself 90 degrees so you’re facing forward as you land on the box.[12]
- Do a burpee before each box jump rep. Stand directly in front of the box and lower yourself into a push-up position. Do a single push-up, and jump back to a standing position. Then, segue into a box jump rep as you usually would.[13]
- Give yourself a second to get your bearings before transitioning into the box jump.
- Try a box jump from a seated position. Pull up a chair or stool and sit in front of the box. Then, rise up from the seat and immediately jump onto the box. This version is extra challenging since you don’t “load” your muscles ahead of time.[14]
- You can swing your arms while jumping or leave them at your sides—the choice is yours!
- Arrange the seat or so behind the box, so you have enough room to jump up.[15]
- Hold some weights while doing a box jump. Pick up light dumbbells that you can hold without straining yourself. Lower your hips and jump onto the box as usual while swinging the weights for extra resistance.[16]
- If you aren’t comfortable using weights, slide into a weighted vest instead.
- Challenge yourself with a 2-step box jump. Back yourself up so you’re about 3⅓ ft (1 m) behind the box. Jump forward once to bridge the distance, and then leap onto the box as usual. This variation can be a little tricky, so don’t try it until you’ve mastered the basics.[17]
- Some people use 2-step box jumps to leap onto taller boxes. Be very careful if you experiment with a taller platform![18]
- Balance on 1 leg while doing a box jump. Center your weight on 1 foot, leaving your other foot off the ground. Lower your hips and launch yourself up onto the box, landing on 1 leg instead of 2.[19]
- Feel free to lean on your other leg if you’re worried about losing your balance.
[Edit]Tips
- Keep tabs on your energy levels while you do a box jump. If you start feeling tired or woozy, stop the exercise right away. It’s important to be refreshed and focused, so you don’t slip or lose your balance.[20]
[Edit]Warnings
- Never stack your boxes. This is really dangerous, and you can get seriously hurt if the boxes shift or slip during the exercise.[21]
[Edit]References
[Edit]Quick Summary
- ↑ https://www.teamusa.org/USA-Weightlifting/BarBend/2019/February/15/Box-Jump-Exercise-Guide
- ↑ https://www.denverymca.org/news/box-jumping-101
- ↑ https://m.youtube.com/watch?v=hxldG9FX4j4&t=0m33s
- ↑ https://www.teamusa.org/USA-Weightlifting/BarBend/2019/February/15/Box-Jump-Exercise-Guide
- ↑ https://m.youtube.com/watch?v=hxldG9FX4j4&t=1m40s
- ↑ https://www.teamusa.org/USA-Weightlifting/BarBend/2019/February/15/Box-Jump-Exercise-Guide
- ↑ https://m.youtube.com/watch?v=4VJynYzr3w4&t=0m48s
- ↑ https://www.teamusa.org/USA-Weightlifting/BarBend/2019/February/15/Box-Jump-Exercise-Guide
- ↑ https://www.denverymca.org/news/box-jumping-101
- ↑ https://www.teamusa.org/USA-Weightlifting/BarBend/2019/February/15/Box-Jump-Exercise-Guide
- ↑ https://www.denverymca.org/news/box-jumping-101
- ↑ https://m.youtube.com/watch?v=Sxz2gLBtu94&t=0m1s
- ↑ https://m.youtube.com/watch?v=QJTztnjOoMM&t=0m11s
- ↑ https://www.teamusa.org/USA-Weightlifting/BarBend/2019/February/15/Box-Jump-Exercise-Guide
- ↑ https://m.youtube.com/watch?v=S1BOv-JwZUA&t=2m37s
- ↑ https://www.coachmag.co.uk/leg-exercises/6458/how-to-do-box-jumps
- ↑ https://www.coachmag.co.uk/leg-exercises/6458/how-to-do-box-jumps
- ↑ https://m.youtube.com/watch?v=5wo9heQaLK4&t=0m3s
- ↑ https://m.youtube.com/watch?v=23bE1TcS32U&t=0m2s
- ↑ https://www.denverymca.org/news/box-jumping-101
- ↑ https://www.denverymca.org/news/box-jumping-101
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