Guide To Box Jump Exercise: How to Do it The Right Way

The box jump is one of the best exercises you can include in your everyday workouts because it requires little space and minimal equipment. Exercises that involve jumping have various advantages, including bettering posture and balance as well as developing and toning muscles.

This exercise is a potent cardio exercise that, when performed correctly, can amp up your training and improve lower-body strength.

You probably don't launch yourself into the air with all your might every day unless you frequently play jump frog with your children or your pets. Box jumping is one exercise that tests your capacity to spring upwards, although this doesn't mean you should exclude other workouts from your training regimen just because they don't resemble regular movement patterns.

Correct Way to Perform Box Jump Exercise

Landing and take-off techniques should be performed correctly to avoid any injury. (Image via Pexels/ Cottonbro Studio)

Before we get to the point of how amazing box jumps are, let’s take a look at the step-by-step instructions to perform this exercise:

Finding a box is the first step. While focusing on perfecting the form, start with a height of approximately 50 cm.
You should have your feet shoulder-width apart when you stand in front of the box.
Swing your arms back and then forward as you squat to a quarter-squat position before leaping into the air.
Try to land as softly as you can on the box.
Dive back to the ground, being careful to touch down as gently as you can.

What Makes Box Jump Workout Incredible?

All of your lower body is worked out with these jumps. It is a type of exercise known as compound exercise, which calls for the cooperation of multiple joints and muscles.

Choose a suitable box for landing. (Image via Pexels/ Li Sun)

This exercise involves simultaneously extending your hips, knees, and ankles. As a result, it has the potential to significantly improve your physical performance both inside and outside of the gym. It can aid in improving your ability to squat more weight, jump higher, or run quicker.

However, you might be surprised to learn that a day or two later, your obliques and deep abdominal muscles are in fact sore. This shows how actively involved your core is in transferring forces to your arms for take-off.

Variations of Box Jump to Try

You can make your workout routine more fun by trying out these variations:

1) One-Leg Box Jump

In this variant, you take off and land on one leg. The one-legged variant is particularly useful for building running speed and endurance because, unless you're running incorrectly, you don't typically land on two legs when you run.

Use one leg for landing in one-legged jumps. (Image via Pexels/ Cottonbro Studio)

2) Box Jump With A Twist

This is a great exercise for anyone who plays a torso-twisting sport, but it's especially beneficial for golfers trying to add more power to their swing because of the rotational action.

Hold the box at your side as you stand. Jump up and land on both feet, turning to face the box as you do so. Repeat after getting out of the box. After completing all of your reps while facing one direction, switch to the other side and perform from there.

3) Seated Box Jump

Consider using this variant in your training regimen if you're working on increasing your explosiveness.

Set up a bench next to your box. Swing your arms back behind you as you sit down on the bench, then bring them through and jump onto the box. When you first sit facing the box, this will seem like a really strange thing to try, but once you get past the psychological barrier of your first jump, you'll rapidly develop a feel for it.

Be sure to exercise caution while trying out these variations, and include them in your regular workout routine to make things more fun!