At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Squat |
| Primary muscle | Glutes |
| Also works | Calves, Hamstrings, Soleus |
The movement, step by step.
- Use a stable, nonslip low box with a clear landing area and stand a short distance away.
- Dip at the hips and knees, jump onto the box and land quietly with the whole foot supported; step down before the next repetition.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Land softly with the hips and knees bending together.
- Step down and reset fully between jumps.
Common mistakes
- Choosing a box that requires an uncontrolled landing.
- Rebounding down before balance is secure.
Watch & learn
Professional demonstrations, opened on YouTube.
- Box Jumps | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Bodyweight - Box Jump, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.