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Last updated February 8, 2026
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cardio
Jump Box
Stand in front of a sturdy box. Swing your arms and jump onto the box, landing softly with bent knees. Stand up tall to finish the rep, then step down carefully.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Moderate
- Hypertrophy
- Very Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
raised platform/boxbody weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a sturdy box or platform that is appropriate for your jump height.
- Stand in front of the box with your feet shoulder-width apart.
- Step 2Position Your Feet
- Position your feet a few inches away from the box to allow for a comfortable jump.
- Ensure your weight is evenly distributed on both feet.
- Step 3Prepare to Jump
- Bend your knees slightly and lower your hips to prepare for the jump.
- Swing your arms back to generate momentum.
- Step 4Jump
- Explosively jump upward, swinging your arms forward to help propel you.
- Focus on landing softly on the box with your feet.
- Step 5Land on the Box
- Aim to land with your feet flat on the box, knees slightly bent to absorb the impact.
- Keep your core engaged and maintain balance.
- Step 6Step Down
- Carefully step back down from the box one foot at a time.
- Ensure you maintain control and balance as you descend.
- Step 7Repeat
- Repeat the jump for the desired number of repetitions, focusing on form and control with each jump.