Box Jump
Complete guide to Box Jump. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires other. Step-by-step instructions and expert tips.
How to Perform Box Jump
Stand in front of a sturdy box with your feet shoulder-width apart.
Engage your abs and take a breath.
Bend your knees and swing your arms back to load the jump.
Explosively jump upward and forward onto the box, landing softly with both feet flat and knees slightly bent and exhale.
Stand tall on the box, then step back down to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |