Box Jump
Trains the quadriceps, with help from the hamstrings, glutes and calves. Equipment varies. One of our free programs uses it, across 6 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Box Jump
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
4×4the shape they run most (3 sessions)
2:00typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| WS4SB 3 | Lower — Explosive + Strength, Lower — Speed + Posterior | 4×43×4 | Fixed weights |
See it in action
Watch the Box Jump progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Box Jump trains
Technique
How to do the Box Jump
- Stand with your feet shoulder-width apart in front of a box.
- Bend your knees and hips, swinging your arms back to prepare for the jump.
- Explosively jump onto the box, landing softly with both feet.
- Stand up fully on the box before stepping or jumping back down to the starting position.
Form cues
Getting it right
- Focus on landing softly to reduce impact on your joints.
- Engage your core throughout the jump to maintain stability and control.
- Use your arms to generate momentum and help propel your body upward.
Substitutes
Swap Box Jump for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Box Jump for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.