# Box Jump

URL: https://heatsy.app/ex/box-jump

Also known as: Plyo Box Jump, Box Jumps, Jump Onto Box, Plyometric Box Jump, Box Jump Up, Plyo Jump Box, Box Jump to Step Down, Box Jump and Step Down, Box Jump Step Down, Box Jump with Step Down

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Tibialis Anterior

## Equipment

- Plyo Box

## Technique

1. Stand facing a stable box at a height you can clear, feet shoulder-width apart, about an arm and a half away.
2. Swing the arms back and sit your hips back into a quarter squat.
3. Swing the arms up and jump onto the box, landing softly in the middle with both feet and the knees bent.
4. Stand up fully on the box to finish.
5. Step down one foot at a time and reset before the next jump.

### Cues

- Land quietly in a squat position.
- Pick a box height you can land on with control.
- Stand tall on top, then step down under control; the step down is part of the rep.

### Common mistakes

- Jumping off the box instead of stepping down, which stresses the Achilles tendon and ankles.
- Landing on the edge of the box.
- Choosing a box that is too high and landing in a deep squat.
- Knees caving in on landing.

## Alternatives

- [Depth Jump](https://heatsy.app/ex/depth-jump)
- [Jump Squat](https://heatsy.app/ex/jump-squat)
- [Broad Jump](https://heatsy.app/ex/broad-jump)