Box Jump

How to do it

1. Stand a comfortable distance in front of a sturdy box with feet shoulder-width apart.
2. Drop into a quarter squat by sitting your hips back and swinging your arms behind you.
3. Explode upward by driving through the floor and swinging your arms forward and up.
4. Pull your knees up underneath you in mid-air and aim to land softly on top of the box.
5. Land in a soft quarter squat with both feet flat on the box and your chest tall.
6. Stand fully tall on top of the box, then step down one leg at a time and reset for the next rep.

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.