QUADRICEPS · NONE
How to do the box jump
The box jump trains your quadriceps, with help from your hamstrings, glutes, calves. Here is how to do it with good form.
Step by step
- Stand in front of a plyometric box or a flat gym bench.
- Have your feet close and your spine neutral.
- Take a breath and descend into a quarter squat as you bring your arms back.
- Immediately jump by pushing through your heels and swinging your arms forward.
- Exhale as you land on the bench or box.
- Step off and breathe in.
Muscles worked
| Primary | Quadriceps |
|---|---|
| Secondary | Hamstrings, Glutes, Calves |
| Equipment | None |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the box jump
- Athletic Performance4 × 5
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your quadriceps
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