Which muscles does the lateral box jump work?

The lateral 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 lateral 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.

Lateral Box Jump: how to do it and muscles worked

The lateral 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 lateral box jump

1
Stand sideways next to a sturdy box, feet hip-width apart, close enough that you can jump onto it without stretching.
2
Dip into a quarter squat, swing your arms and jump sideways up onto the box, landing with both feet fully on the top.
3
Stand tall on the box, then step down one foot at a time. Switch sides after each set to train both directions evenly.

Form tip: Pick a box height you can land on softly and securely, and never jump down from it; step off instead.

Common questions

Which muscles does the lateral box jump work?: The lateral box jump mainly works your quadriceps and glutes. It also involves your calves.
What equipment do I need for the lateral 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 lateral 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.