Box Jumps are another great exercise for your hamstrings and your lower body. They can be both fun and challenging. The idea of the box jump is to be as explosive as possible. You might see people in the gym jumping on tall boxes or piling steps up high, this isn’t necessarily beneficial, as they’re mainly bringing their knees up quickly as opposed to focusing on their explosive power.

  • Box
  • Compound
  • Step

Box jumps are also a great cardio workout as they really get your heart racing, therefore you can incorporate them into a cardio or circuit day, or use them as a form of active rest.

Similar Exercises to Try

Equipment Required

Muscles Worked

How to Do a Box Jump

Fitness model performing a box jump exercise
Fitness model performing a box jump exercise
  1. Stand with your feet shoulder width apart, have a sturdy step or box in front of you
  2. Bend down into a squat.
  3. At the bottom of the squat use the explosive power of your legs to drive yourself upwards whilst at the same time, thrust your hips to propel yourself forward on to the box.
  4. Land on the box with both feet firmly planted (The elevation of the box means there’s less impact compared to when you land on a level surface) You should then almost instantly go into another squat, on top of the bench.
  5. Whilst on the box, use the explosive power of your legs to jump backwards off of the box and land roughly where you started.
  6. If jumping backwards off the box is too challenging you can step off the box alternating your leading leg