Legs / Beginner / Compound (multi-joint)

Box Skip

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

How to do it

1. You will need several boxes lined up about 8 feet apart.
2. Begin facing the first box with one leg slightly behind the other.
3. Drive off the back leg, attempting to gain as much height with the hips as possible.
4. Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
5. Then, step to the next box and repeat.

Common mistakes

• ✗ Landing on the heels and leaning back.

  Why it hurts: The drills are meant to teach quick, springy contacts; landing heavy loads the shins and knees.

  ✓ Instead: Stay tall with a slight forward lean and land lightly under the hips on the balls of the feet.

• ✗ Doing them tired, at the end of a session.

  Why it hurts: Poor form under fatigue gets practised and raises the risk of a strain.

  ✓ Instead: Do drills fresh, after the warm-up and before the main run.

Open in the appGet started