Quads
Box Step Up Jump
The Box Step Up Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 18%, quads (vastus lateralis) 16% and calves (gastrocnemius) 14%.
How to do it
- Stand facing a box about knee height and place one foot flat on top.
- Swing the arms back, keeping the chest up and the front knee over the toes.
- Drive through the top foot and swing the arms up to jump off the box.
- Land with the same foot back on the box and the other foot on the floor, absorbing softly.
- Repeat for the set number of reps, then switch legs.
Tips
- Push through the whole foot on the box, not just the toes.
- Let the arm swing add height.
- Keep the trunk upright rather than leaning over the front knee.
Common mistakes
- Pushing off with the floor foot instead of the box foot.
- Letting the front knee cave inward.
- Landing heavily with no knee bend.
Muscles worked by the Box Step Up Jump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.
Box Step Up Jump alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Box Step Up Jump work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Box Step Up Jump good for beginners?
The Box Step Up Jump is rated intermediate. If you are new, learn the Box Jump first and build up from there.
What is a good alternative to the Box Step Up Jump?
For example the Box Jump, Broad Jump and Countermovement Jump. They train mostly the same muscles.
How do you make the Box Step Up Jump harder?
Add weight or reps, or move on to the Depth Drop and Depth Jump.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.