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Exercise

Box Jump (Multiple Response)

Also known as: box jump, repeated box jumps, plyo box jump, multi box jump

Box Jump (Multiple Response) — position 1Box Jump (Multiple Response) — position 2

Box Jump (Multiple Response) is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: abductors, adductors, medial gastrocnemius, gluteus maximus and vastus lateralis. Equipment: other.

EquipmentOther
TypeCompound (multi-joint)
MovementPush
CategoryPlyometrics

Muscles worked

Muscles worked in the Box Jump (Multiple Response): primary in bright, secondary in light
Primary
Biceps femoris
Secondary
AbductorsAdductorsMedial gastrocnemiusGluteus maximusVastus lateralis

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.

Similar exercises

Box Skip
Other
Biceps femoris
Hurdle Hops
Other
Biceps femoris
Axle Deadlift
Other
Biceps femoris
Power Stairs
Other
Biceps femoris
Prowler Sprint
Other
Biceps femoris
Chair Leg Extended Stretch
Other
Biceps femoris

Alternatives with other equipment

Linear 3-Part Start Technique
Bodyweight
Biceps femoris
Vertical Swing
Dumbbell
Biceps femoris
Power Clean
Barbell
Biceps femoris
Alternating Hang Clean
Kettlebell
Biceps femoris
Band Good Morning
Bands
Biceps femoris
Glute Ham Raise
Machine
Biceps femoris
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