Exercise
Lateral Box Jump
Also known as: side box jump, lateral plyo box jump, side jump onto box
Lateral Box Jump is a compound exercise for the adductors. Main target: adductors. Also works: abductors, medial gastrocnemius, gluteus medius, gluteus minimus, biceps femoris and vastus lateralis. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementPush
CategoryPlyometrics
Muscles worked
How to do it
- Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
- Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
- Bring your knees high enough to ensure your feet have good clearance over the box.
- Land on the center of the box, using your legs to absorb the impact.
- Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.
Similar exercises
Lateral Cone Hops
Other
Adductors
Lying Bent Leg Groin
Other
Adductors
Bench Sprint
Other
Vastus lateralisVastus medialis
Box Jump (Multiple Response)
Other
Biceps femoris
Box Skip
Other
Biceps femoris
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Lateral Bound
Bodyweight
Adductors
Adductor
Foam roll
Adductors
Cable Hip Adduction
Cable
Adductors
Thigh Adductor
Machine
Adductors
Plie Dumbbell Squat
Dumbbell
Vastus lateralisRectus femorisGluteus maximus
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
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