# Box Jump

> A plyometric jump from the floor onto a box that trains explosive power in your legs and hips.

Page: https://fitnessie.app/exercises/box-jump/
Type: Bodyweight · Full body
Demo video: https://fitnessie.app/demos/box-jump/8b1754b4a58bdeb4.mp4

## How to do it

1. Stand one short step from a sturdy box, feet hip to shoulder width.
2. Dip into a quarter to half squat as you swing your arms back.
3. Jump explosively, swinging your arms up, and land with both feet on the box.
4. Land softly with your knees bent, then stand fully tall.
5. Step back down one foot at a time.

## Key cues

- Dip, then explode
- Swing your arms up
- Land soft on whole feet
- Stand tall on the box
- Step down, don't jump

## Common mistakes

- Choosing a box that is too high
- Landing with straight knees
- Jumping down from the box
- Landing unevenly or off balance

## Muscles worked

- Primary: Quads, glutes, adductors and hip flexors
- Secondary: Calves

## Equipment

Plyo box.

## References

- [StrengthLog: Box Jump](https://www.strengthlog.com/box-jump/)
- [NASM: Box Jumps](https://www.nasm.org/resource-center/exercise-library/box-jumps)
- [Healthline: Box Jump](https://www.healthline.com/health/fitness-exercise/box-jump)