Which muscles does the box jump work?

The box jump mainly works your quadriceps and glutes. It also involves your calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the box jump in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Box Jump: how to do it and muscles worked

The box jump mainly works your quadriceps and glutes, with help from your calves. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Calves

How to do the box jump

1
Stand facing a sturdy box about a foot or two away, feet shoulder-width apart. Bend your knees slightly and swing your arms back.
2
Swing your arms forward and explode up, jumping onto the box and landing softly with both feet fully on it. Stand tall, then step down carefully.
3
Land with bent knees and absorb the shock. Breathe out as you jump and in as you reset, taking a short break between reps.

Form tip: Step down rather than jump down to save your joints; choose a lower box if you cannot land softly and fully on it.

Common questions

Which muscles does the box jump work?: The box jump mainly works your quadriceps and glutes. It also involves your calves.
What equipment do I need for the box jump?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the box jump in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.