How to do box jumps?

Box jumps involve jumping with both feet onto a raised surface (box, bench, platform), in a quick and controlled movement. Very common in cross-training, they are often used to improve leg power, cardio, and coordination. They engage a large number of muscles while developing qualities useful in weight training, sports, and daily life.

Which muscles are engaged during box jumps?

This explosive movement engages the entire posterior chain:

• Quadriceps and hamstrings : for pushing off the ground and landing.
  

• Glutes : main driver of the vertical jump.
  

• Calves : for the extension phase of the jump.
  

• Core muscles : stabilize the torso during takeoff and landing.

• Shoulders and arms : contribute to the jump's momentum if you use them to swing.
  

Who are they for?

Box jumps are suitable for exercisers of all levels, provided they are properly adapted.

• Beginners : Start with small jumps on low surfaces, or with transitional exercises like the step up, which will allow you to work on coordination and strength without high impact.
  

• Advanced : Add greater heights or longer repetitions to emphasize explosive work.

• Individuals with knee or ankle vulnerabilities : It is advisable to avoid overly hard surfaces and focus on landing quality.
  

How to do a box jump correctly?

Starting position

Stand facing the box, feet hip-width apart. Engage your core muscles to stay braced.

Movement execution

1. Bend your knees and hips as if for a partial squat, arms slightly back.
   

2. Push hard with your legs, swinging your arms forward to create momentum.
   

3. Jump towards the box, aiming for a soft and controlled landing, with your feet fully on the platform.
   

4. Stand up completely once at the top.
   

5. Step down (never jump down) to minimize joint stress.

How to incorporate them into your training routine?

Box jumps can be placed:

• At the beginning of a session to develop explosiveness (2 to 3 sets of 5 to 8 repetitions).
  

• In a cross-training circuit with exercises like burpees, step-ups, or kettlebell swings.
  

• At the end of a session for cardio work in the form of HIIT (15 sec work / 15 sec rest for 5 minutes).
  
  

Always remember to warm up properly and choose a box height appropriate for your level.

Good or bad exercise?

Box jumps are an excellent tool for developing power, coordination, and burning calories quickly.

✅ Benefits : explosive work, improved reactivity, increased metabolism.
⚠️ To watch out for : landing. A bad landing can lead to knee or ankle pain. Always jump with control and stability.

Suggested alternative: the step up
If you're looking for a more accessible or lower-impact movement, the step up (stepping onto a box or bench, one foot after the other) works the same muscle groups while reducing the risk of injury.