Box Jumps

Intermediate Level of Difficulty

The box jump is a plyometric exercise used to develop explosive speed and power in the lower body. This exercise targets the quads, glutes and calves and is suitable for intermediate to advanced fitness levels.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Plyometric Box

Plyometric Box

Plyometric Boxes increase athletic ability concerning quick movements and explosiveness. They come in a variety of different heights (12"-48") and are usually made of metal or wood.

Exercise Instructions

box jumps - step 1

Step 1

Stand in front of the box with your feet shoulder width and your hands by your side.

box jumps - step 2

Step 2

Jump up on the box and make sure at least half of your foot lands on top of the box.

box jumps - step 3

Step 3

Jump back off of the box and fully extend your hips and knees when in the air.