Let’s take a comprehensive walk-through of the box jump exercise, including the proper way to perform it, the training you need to improve it, and how to incorporate it effectively
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| What Is A Box Jump? |
While the exercise does clearly involve jumping from the floor onto a box, it’s not quite as simple as it seems. Not any box will do, and the object isn’t just to get up on top of the surface by any means necessary.
The box jump is a low-level plyometric exercise. That is, it trains the muscles’ stretch reflex to develop explosive power. You quickly lower your body into a half-squat to stretch the glutes and hamstrings, and then use the resulting release of elastic energy to help power you up in the air. So as not to come down too hard, the box is there to break your fall, but it also teaches you to land like a cat-decelerating your body mass and absorbing the force of your jump. These skills are highly valuable to athletes who jump and sprint, so the box jump is a staple in many sports training programs.
At the same time, because it’s not particularly complex or dangerous to perform (if done as intended), the box jump can be done by recreational gym rats who want to add a bit of power training to their routines.
The boxes used can vary in height from a few inches to a few feet, and can be constructed of hard wood, rubber, firm padding, and even steel. Whichever kind you have access to, make sure you start with one that’s not too high (more about this below) and offers a stable surface for your feet to land on-and an even base that doesn’t wobble. Some boxes have fairly small foot surfaces, so, in general, the wider or larger the platform you have to jump on to, the better. (You’ll have less chance of missing it!)
| How To Do The Box Jump |
1. Use A Moderate-Sized Box
2. Stand Far Enough Back
3. Swing Your Arms Up
4. Land With Control
5. Step Down From The Box
| What Muscles Are Used In A Box Jump? |
The box jump is a major compound movement that requires a transfer of energy through the entire body, so you can pretty much point to an anatomy chart at random and land on a muscle that’s involved in the exercise in some way. Of course, the quads, hamstrings, and glutes are the prime movers, creating the hip and knee extension that lifts you off the floor, and your shoulders work to drive the upswing of your arms, which helps to propel you upward.
However, because you don’t load the body like you do in a squat, deadlift, or other resistance exercise, you probably won’t feel sore in these muscles the next day, and you won’t see size gains in them from jumping alone. The box jump doesn’t create a great deal of muscular tension, or maintain that tension for a length of time, so it’s not going to build bigger muscles. Using it in place of a leg exercise for muscle mass is not a good idea.
You may be surprised, however, to find that your deep abdominal and oblique muscles are in fact sore a day or so later. That’s indicative of how involved your core is in transmitting forces to your arms for the takeoff. Remember that the goal of box jumping is power, and the result is a highly trained chain of faster, more explosive muscles that work together as a unit.
00:00 - Intro
01:21 - Progression 1: Calf Raise Up
02:12 - Progression 2: Drop & Load
02:35 - Progression 3: Drop & Load w/ Calf Raise
02:56 - Progression 4: Adding A spring
03:26 - Progression 5: Spring Forward
04:16 - Box Jump
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