Box Jump

Muscles worked by the Box Jump

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

CalvesGastrocnemiusHamstringsHamstring MusclesSoleus

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Plyo Box

Also called: plyometric box, jump box, step-up box, soft plyo box, 3-in-1 box.

How to do the Box Jump

1. Stand a foot in front of a sturdy box with feet shoulder-width.
2. Drop into a quarter-squat and swing the arms back.
3. Drive the arms up and explode off the floor onto the box.
4. Land softly with both feet flat and knees bent.
5. Step down — do not jump down — and reset.

Form tips

• Always step down — repeated drop-landings stress the Achilles.
• Land softly with the whole foot, knees tracking over the toes.
• Pick a box height you can clear cleanly without piking the hips.

At a glance

Box Jump in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Figure-4 Stretch
• Barbell Back Squat
• Barbell Glute Bridge
• Barbell Hip Thrust
• Barbell Lunge
• Barbell Reverse Lunge
• Bench Bulgarian Split Stretch
• Bench Couch Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "box-jump",
  "name_en": "Box Jump",
  "name_de": "Box Jump",
  "name_es": "Salto al Cajón",
  "description_en": "A plyometric jump from a quarter-squat onto a stable box, training lower-body power.",
  "description_de": "Ein plyometrischer Sprung aus der Viertelhocke auf eine stabile Box, trainiert Sprungkraft.",
  "description_es": "Un salto pliométrico desde media sentadilla a un cajón estable, que entrena la potencia del tren inferior.",
  "category": "plyometrics",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "plyo_box",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gastrocnemius",
    "hamstrings",
    "soleus"
  ],
  "goals": [
    "power"
  ],
  "tags": [
    "leg_day",
    "conditioning"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand a foot in front of a sturdy box with feet shoulder-width.",
    "Drop into a quarter-squat and swing the arms back.",
    "Drive the arms up and explode off the floor onto the box.",
    "Land softly with both feet flat and knees bent.",
    "Step down — do not jump down — and reset."
  ],
  "instructions_de": [
    "Stelle dich mit schulterbreitem Stand etwa 30 cm vor eine feste Box.",
    "Gehe in eine Viertelhocke und schwinge die Arme zurück.",
    "Drücke die Arme hoch und springe explosiv auf die Box.",
    "Lande weich mit flachen Füßen und gebeugten Knien.",
    "Steige herunter — springe nicht — und beginne neu."
  ],
  "instructions_es": [
    "Mantente a unos 30 cm frente a un cajón firme con los pies a la anchura de los hombros.",
    "Baja a una media sentadilla y balancea los brazos atrás.",
    "Lanza los brazos arriba y salta explosivamente al cajón.",
    "Aterriza suave con los pies planos y rodillas flexionadas.",
    "Baja caminando — no saltando — y reinicia."
  ],
  "tips_en": [
    "Always step down — repeated drop-landings stress the Achilles.",
    "Land softly with the whole foot, knees tracking over the toes.",
    "Pick a box height you can clear cleanly without piking the hips."
  ],
  "tips_de": [
    "Steige immer herunter — wiederholte Sprünge nach unten belasten die Achillessehne.",
    "Lande weich mit dem ganzen Fuß, Knie folgen den Zehen.",
    "Wähle eine Höhe, die du sauber überspringst, ohne die Hüfte zu klappen."
  ],
  "tips_es": [
    "Baja siempre caminando — los saltos hacia abajo repetidos sobrecargan el Aquiles.",
    "Aterriza suave con todo el pie, rodillas alineadas con los dedos.",
    "Elige una altura que puedas superar sin doblar la cadera."
  ],
  "met": 7.0,
  "images": {
    "flat": {
      "start": "images/flat/box-jump-start.webp",
      "peak": "images/flat/box-jump-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "box-jump");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.