Exercise
Front Box Jump
Also known as: box jump, plyo box jump, jump to box
Front Box Jump is a compound exercise for the quadriceps, glutes and calves. Main target: vastus lateralis, gluteus maximus and medial gastrocnemius. Also works: rectus femoris, biceps femoris, abductors and adductors. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementPush
CategoryPlyometrics
Muscles worked
How to do it
- Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
- Perform a short squat in preparation for jumping, swinging your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.
Similar exercises
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Front Cone Hops (or hurdle hops)
Other
Vastus lateralisVastus medialisGluteus maximus
Linear Depth Jump
Other
Vastus lateralisVastus medialisGluteus maximus
Quick Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Side Hop-Sprint
Other
Vastus lateralisVastus medialisGluteus maximus
Single Leg Push-off
Other
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Knee Tuck Jump
Bodyweight
Vastus lateralisGluteus maximusMedial gastrocnemius
Dumbbell Step Ups
Dumbbell
Gluteus maximusVastus lateralis
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Medicine Ball Scoop Throw
Medicine ball
Posterior deltoidGluteus maximusVastus lateralis
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
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