Box jump

Plyometric exercises – those involving jumping – are a great test of explosive power, athleticism, and strength. This common plyometric exercise develops lower-body power, increases your heart rate, and helps your body build muscle at a rapid pace.

Exercise Profile

Equipment

Box

Primary muscle groups

Hips, glutes, hamstrings

Secondary muscle groups

Calves, core

Caution

Step down from the box to avoid ankle stress. Don’t jump.

1 Stand behind a box or flat bench with your feet shoulder-width apart. Rest your arms at your sides.

2 Push your hips back and bend your knees to enter into a slight squat. Swing your arms behind you for momentum.

3 Push through your heels and jump up onto the box, swinging your arms forwards.

4 Land with your feet flat on the box and your weight in your heels. Bend your knees to absorb the landing.

5 Stand up, then carefully step back down to the starting position. That is one rep. Repeat for the number of reps given in your workout.