The Box Jump is a beginner-friendly bodyweight plyometric exercise that targets the glutes and quadriceps. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Quads
Secondary muscles—
EquipmentBodyweight
LevelBeginner
TypePlyometrics
3D demo in the EGON app
01 Execution
How to do the Box Jump
Stand a comfortable distance in front of a sturdy box with feet shoulder-width apart.
Drop into a quarter squat by sitting your hips back and swinging your arms behind you.
Explode upward by driving through the floor and swinging your arms forward and up.
Pull your knees up underneath you in mid-air and aim to land softly on top of the box.
Land in a soft quarter squat with both feet flat on the box and your chest tall.
Stand fully tall on top of the box, then step down one leg at a time and reset for the next rep.
02 The payoff
Why it earns its spot
Builds explosive lower-body power for sport and athletic performance.
Trains reactive strength with reduced landing impact.
Develops glute, quad, and calf power through triple extension.
03 Don't do this
Common mistakes
Jumping down from the box instead of stepping down — adds unnecessary impact to the knees over volume.
Landing with stiff legs and a flat impact instead of absorbing softly into a quarter squat.
Choosing a box too tall and barely clearing it, which leads to scraped shins and missed reps.
Using too much arm swing without leg drive — turns a power lift into an arm-thrown jump.
EGON Put it on record
Track it in EGON.
Log every set of the Box Jump, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
