Box jump

Muscle group

Legs

Primary muscles

Glutes, Quadriceps

Secondary muscles

Calves, Hamstrings

1. Stand in front of a sturdy box with your feet shoulder-width apart.
2. Drop into a partial squat and swing your arms back to prepare for the jump.
3. Explosively extend your hips, knees, and ankles while swinging your arms forward and up to jump onto the box.
4. Land softly in the center of the box in a squat position, with both feet landing at the same time. Try to make your landing as quiet as possible.
5. Stand up fully on the box to complete the repetition. Always step down from the box; do not jump down.