Legs / Beginner / Compound (multi-joint)

Box Jump (Multiple Response)

A bench explosive exercise for the hamstrings, with the hip abductors, adductors and calves assisting.

At a glance

Primary

Hamstrings

Secondary

Hip abductors (glute med), Adductors, Calves, Glutes, Quads

Equipment

Bench

Movement pattern

Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
2. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
3. Immediately drop or jump back down to the original starting place; then repeat the sequence.

Common mistakes

• ✗ Box too high, landing in a deep squat.

  Why it hurts: The landing loads the knees in deep flexion and a missed jump scrapes the shins.

  ✓ Instead: Choose a box you land on with the hips above the knees, in the same shape as your take-off.

• ✗ Jumping back down off a high box for reps.

  Why it hurts: Dropping down repeatedly creates big landing forces on the Achilles tendons and knees.

  ✓ Instead: Step down, then reset for the next jump.

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