Box jumps are an excellent addition into your routine if you’re looking for an explosive workout that can help you build strength, stability and power. Continue reading to learn more about how box jumps may benefit your body, how to perform them the right way and safety tips to keep in mind when doing this exercise.
What Are Box Jumps?
Box jumps are a plyometric exercise that is performed by projecting yourself from the ground and landing on a plyo box, all the while maintaining a squat posture.
As with other plyometric exercises, box jumps utilize the stretch-shortening cycle (SSC), wherein the muscles undergo a lengthening movement (eccentric) followed by a transitional period known as the amortization phase, and then finally a shortening movement (concentric).1,2
In the case of box jumps, the amortization phase would be the brief period between descending into a squat and jumping upward. The shorter this transitional phase is, the more powerful and effective your workout will be.3
Box jumps are commonly utilized in competitive fitness programs, such as CrossFit and high-intensity interval training (HIIT), because of how efficient they are at improving strength and power.4
Benefits of Box Jumps
The box jump is a versatile exercise that you can modify depending on how you want it to benefit your body. If you want to increase your power and speed, use a high plyo box and do fewer reps per set. If you’re aiming to improve your cardio endurance and burn fat, use a lower box but do higher reps per set.5 Performing box jumps can also:6
• Increase your heart rate
• Fire up the central nervous system
• Improve hip extension and flexion
• Promote joint movement
Plyometric movements such as box jumps may also be useful in the latter phase of rehabilitation programs for athletes who experienced musculoskeletal injury.
According to a study published in the International Journal of Sports Physical Therapy, plyometric exercises may help rehabilitate injuries in a timely manner by exerting tremendous forces on the extremities, which in turn “assist in the development of power, a foundation from which the athlete can refine the skills of their sport.”7
How to Do Box Jumps
To obtain the benefits of box jumps, make sure that you perform it properly. Follow these steps:8,9
What Muscles Do Box Jumps Work?
Box jumps are a compound exercise, which means that they involve multi-joint movements that target different muscle groups, particularly the ones in your lower body. This includes your glutes, quadriceps, hamstrings and calves.10,11
5 Box Jump Variations That You Can Try
Once you’ve mastered the basic box jump, try doing other types of this exercise to challenge yourself further:
Seated Box Jump
This box jump variation provides an increase in explosiveness, as it forces you to focus on developing power by removing the momentum you’d usually have from squatting in a typical plyometric box jump. Here’s how it’s done:12,13
Lateral Box Jump
This type of box jump is ideal for targeting lower body strength and lateral agility. Here’s how to do it:14,15
Weighted Box Jump
This exercise increases the difficulty of a typical box jump by introducing an additional equipment into your routine: a light pair of dumbbells or a weighted vest. Here’s how it’s performed:19,20
Burpee Box Jump Over
As the name implies, this exercise combines burpees and box jumps, making it a bodyweight exercise that builds more power and burns more fat.21 It’s commonly used in CrossFit workout routines.22 Follow these steps to execute this workout correctly:23,24
Single-leg Box Jump
This box type variation primarily targets the quads.16 It also helps improve landing form and stability. Follow these steps to perform it properly:17,18
1. Stand on one foot next to the box then assume a quarter squat stance.
2. Push the balls of your feet through the floor to propel yourself upward then jump on the box, landing softly with one or both feet.
3. Jump down the box on both feet to complete one rep.
3 Alternative Exercises You Can Substitute for Box Jumps
If you’re looking for other exercises that work the same muscles that box jumps target, consider adding these alternative exercises into your workout routine:25,26
Step-ups
This body resistance exercise targets the quads, hamstrings and glutes. It involves the use of an elevated platform, like a stool or even the bottom step of your stairs. Follow these steps:27,28
This classic exercise is one of the most effective movements for working your quads, glutes, calves and hamstrings. Here’s how it’s done:29,30
Targeting the muscles in your hips, glutes and legs, lunges help improve your power, balance and flexibility. Here’s how to do it properly:31,32
1. Stand with your feet together and your hands on your hips. This is your starting position.
2. Take one step forward and bend your knee. Make sure that your forward knee is aligned with your ankle.
3. Bend your rear knee until it forms a straight line with your back. Allow your back heel to lift off the floor, but don't let your knee come into contact with the ground.
4. Return to the starting position then repeat the movements on the opposite leg.
Box Jumps for Beginners: Tips to Keep in Mind
The concept of box jumps may sound easy from the outset, seeing as you simply have to jump and land on a box. However, it’s easy to mess up this plyometric workout, especially if you’re a beginner. To gain the benefits of this exercise and make your effort count, follow these tips when doing box jumps for the first time:
• Start with a small box — Since you’re still gauging your proficiency in this exercise, your aim shouldn’t be to reach the highest box jump possible. Instead, you should focus on executing the movements correctly and maintaining the proper form.
To do this, you have to start with a small box first then gradually increase the height as your skill level increases. Doing this also lowers your risk for injuries. One indication that you’ve chosen a box that’s too high is if you land with a deep squat instead of the quarter squat in the starting position.33
• Land gracefully — Instead of “sticking” your landing on the box or on the floor, you should try to land as gracefully and quietly as possible. Doing this helps improve the deceleration phase of the exercise and lowers your risk of injuries.34
• Pay attention to your form —While doing box jumps, check your form from time to time to make sure that you’re still holding the proper posture.
Avoid arching your lower back in the starting position and keep your feet at level with each other as you jump into the air. When landing on the platform, keep your knees bent and your core muscles engaged to avoid potential knee and spine injuries.35
Safety Tips When Performing Box Jumps
Make sure that box jumps are a safe and beneficial part of your workout routine by keeping these safety tips in mind:
• Don’t overdo your reps — Box jumps are not only taxing on your muscles and joints, but also on the nervous and metabolic systems. Doing too many reps per set may overwork your body and lead to an injury. Muscle and Fitness recommends doing only five to eight reps of box jumps for two to three sets if you’re training to build power.36
• Make sure to take a rest in between sets — Since box jumps are a challenging workout, it’s important to give your body time to recover. Allow yourself one to two minutes of rest in between sets of box jumps to maintain optimal performance.37 If you find your form failing, stop the exercise as soon as you can.38
• Know when to step off the box instead of jumping — Although some people would have no trouble jumping down from the platform to return to the starting position, this method may not be for everybody, as it could put too much pressure on the knees and the tibia.
If you’re uncomfortable jumping down, then you should step off the box one foot at a time instead to avoid injuries. This is also the method that most coaches recommend.39
Add Box Jumps Into Your Workout Routine
Box jumps is an excellent exercise for strengthening the muscles of the lower body, particularly the glutes, calves, quads and hamstrings. If you’ve decided to incorporate it into your workout routine, take note that it’s best done at the start of your exercise. You can combine it with strength exercises like squats and leg presses for optimal results.40
Frequently Asked Questions (FAQs) About Box Jumps
Q: How can you practice box jumps at home?
A: You can do box jumps at home the same way that you’d do it in a gym, especially if you have a plyo box. If you don’t have this equipment, you can also use a secure, stable surface with the right height as an alternative.
Q: How many box jumps should you do?
A: To build power, it’s recommended to do five to eight reps of box jumps for two to three sets. Make sure that you rest for one to two minutes per set.41
Q: Do box jumps burn fat?
A: As with other plyometric exercises, box jumps may be effective in helping reduce body fat.42
Q: Are box jumps dangerous?
A: Box jumps can be dangerous if performed incorrectly. One of the common mistakes that people make when doing box jumps is choosing a box that’s too high, causing them to smash their shins against it. Box jumps may also put you at risk of tearing your Achilles tendon and putting too much strain on your joints in case of an incorrect landing.43
Q: Should you do box jumps every day?
A: Since box jumps are a demanding workout, you should allow yourself a rest day in between performing this exercise to make sure that your muscles have ample time to recover.44
Q: Do box jumps make your legs bigger?
A: Yes, box jumps primarily targets your leg muscles, helping improve their strength and increase their size.45
Q: Are box jumps bad for your knees?
A: If done correctly, box jumps shouldn’t be damaging to your knees. However, there is a risk of sustaining knee injury when performing this exercise, especially if you don’t observe the proper posture during the landing phase.46
Q: Are box jumps a type of cardio workout?
A: No. Box jumps are a type of plyometric workout.47
Q: Do box jumps work the abs?
A: No. Box jumps build the muscles in your lower body, particularly your glutes, calves, quads and hamstrings.48
Q: What other exercises can I do in place of box jumps?
A: Squats, lunges and step-ups are good alternative exercises that target the same muscles as box jumps.49
Q: How can I increase my box jump height?
A: You can improve your jump height by doing other exercises that strengthen your lower body muscles, such as drop jumps, kettle bell swings, squats and hip thrusters.50