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High Box Jump

Primary muscle group: Glutes & Hip Flexors, Quadriceps
Secondary: Abs, Calves
Equipment: Full gym, NO EQUIPMENT
  1. Stand in front of a sturdy bench, box or other flat non slip surface that’s high enough that you must use that you have to use a lot of effort in order to jump up on top of it.
  2. Stand with your feet shoulder width apart.
  3. Bend your knees as if crouching or performing a squat.
  4. In an explosive movement, push through your feet to jump up onto the landing area.
  5. Make a soft landing by bending your knees as your feet touch down.You should land on both feet simultaneously.
  6. Step down and repeat.

Note: If you have difficulty landing in a balanced way, the platform may be too high.
A variation for advanced athletes is to jump down backwards from the box. Only try this once you have mastered the basic form.

 

Related exercises

Try these other exercises targeting the same primary muscle group:

Two-Arm Kettlebell Swing Battle Rope Squatting Alternating Waves Single Leg Glute Bridge / Hip Extension Goblet Squat Step Up with Knee Raise
High Box Jump

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