The box jump trains explosive power — the ability to produce force quickly. It's the primary lower-body plyometric exercise and a staple in athletic development and conditioning programs.
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Form Guide
Step-by-step: Box Jump
1Start 1–2 feet in front of the box. Athletic stance, slight squat.
2Swing your arms back, load your hips quickly, then drive up with arm swing and full leg extension.
3Land softly in a quarter-squat position on the top of the box — absorb the landing.
4Step down, not jump down (unless it's a reactive drill). Jumping down increases Achilles tendon strain.
5Reset before each rep.
Common Mistakes
What most people get wrong
Box too high: ego check. You should be able to land with soft knees, not crash into the box.
Landing fully upright: soft quarter-squat landing is essential to protect the knees and ankles.
Jumping down from the box: step down until programmed otherwise.
Programming
How to program the Box Jump
3–5 sets of 3–5 reps for power work. Rest fully between sets (2+ minutes) — plyometrics are quality not quantity. Keep box height conservative: a 20–24 inch box is appropriate for most adults.