Lateral Box Jump

How to do it

1. Stand side-on to a low plyo box, feet hip-width, about a foot away.
2. Dip into a quarter squat and swing the arms.
3. Jump sideways and up onto the box, landing with both feet flat.
4. Absorb the landing with soft knees, then step or hop down on the other side.
5. Turn around or jump back the other way to train both directions.

Tips

• Push hard off the outside foot toward the box.
• Keep the shoulders level and facing forward.
• Start with a low box to learn the sideways landing.

Common mistakes

• Landing with the knees caving toward the midline.
• Twisting the torso to face the box.
• Catching a toe on the box edge because of too little height.

Muscles worked by the Lateral Box Jump

• Gluteus maximus Primary16%
• Quads (vastus lateralis) Primary15%
• Calves (gastrocnemius) Primary13%
• Quads (vastus medialis) Primary11%
• Adductors Secondary7%
• Calves (soleus) Secondary7%
• Gluteus medius Secondary7%
• Quads (rectus femoris) Secondary7%
• Hamstrings (biceps femoris) Secondary5%
• Hamstrings (semitendinosus/-membranosus) Minor4%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%

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.

Sideways or turning jumps load the hip abductors and adductors. Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.

Lateral Box Jump alternatives

Same equipment

• 180 Degree JumpBodyweight
• Single Leg Box JumpBodyweight

Different equipment

• Dumbbell Jump SquatDumbbell
• Kettlebell Jump SquatKettlebell

Easier

• Lateral JumpBodyweight
• Single Leg HopBodyweight

Make it harder

• Depth DropBodyweight
• Depth JumpBodyweight
• Drop JumpBodyweight

Make it easier

• Lateral JumpBodyweight
• Box JumpBodyweight
• Broad JumpBodyweight
• Countermovement JumpBodyweight

Similar exercises

• Box Step Up JumpBodyweight
• Broad Jump to SprintBodyweight

Frequently asked questions

What muscles does the Lateral Box Jump work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The adductors, calves (soleus), gluteus medius, quads (rectus femoris) and hamstrings (biceps femoris) assist.

Is the Lateral Box Jump good for beginners?

The Lateral Box Jump is rated intermediate. If you are new, learn the Lateral Jump first and build up from there.

What is a good alternative to the Lateral Box Jump?

For example the 180 Degree Jump, Single Leg Box Jump and Lateral Jump. They train mostly the same muscles.

How do you make the Lateral Box 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.

Join the waitlist