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Box Jumps 

  1. Begin with a box 1-2 feet in front of you. Stand with your feet shoulder-width apart. This will be your starting position.

  2. Perform a short squat in preparation for the jump; swing your arms behind you.

  3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.

  4. Jump over the box, landing with the knees bent, absorbing the impact through the legs.

  5. Step or jump back off the box to return to your original position

  6. Repeat for the recommended amount of times.


  • Do not perform this movement if you have any knee or back injuries due to the impact involved.

  • Make certain that your landings are controlled and that you land with your two feet straight (toes touching the floor first). The wrong landing can result in a sprained ligament.

Alternative Exercises for Box Jumps

  • Jump Squats

  • Tuck Jumps

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