Lateral Box Jump
Complete guide to Lateral Box Jump. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Lateral Box Jump
Stand beside a sturdy box with your feet shoulder-width apart.
Engage your abs and take a breath.
Bend your knees slightly and swing your arms to load the jump.
Explosively jump sideways 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 side and breathe in.
Repeat for the desired number of repetitions, then switch sides.
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 |