quads intermediateAI Tracked

Box Jump

Explosive jump onto a box. Builds lower body power. Targets the quads with no equipment required. Can be done anywhere — at home, in a park, or at the gym. Builds body control and functional fitness.

How to Do Box Jump: Step by Step

  1. Stand facing box, feet hip-width
  2. Swing arms and jump explosively
  3. Land softly on top of box with both feet
  4. Stand up fully, then step down

Common Mistakes to Avoid

  • Landing too hard — absorb with knees
  • Stepping down backward — turn and step
  • Box too high for your ability

Box Jump Tips

  • Focus on the mind-muscle connection — think about the target muscle working
  • Control both the lifting and lowering phases for maximum muscle activation
  • Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results

Muscles Worked

quadsglutescalves
Equipment box
Tracking Count reps

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