After watching the sweat spray off of yet another CrossFitter, you may have wondered how to do your own jump box workout — and if you can even get to that level. The box jump is an explosive movement that can help you build power, improve athletic performance, and increase your vertical jump. It’s leg day and cardio training all wrapped in one.
Not sure where to start? We’ve got the best box jump workouts for beginner, intermediate, and advanced athletes. We’ll tell you how to progress each plyometric workout so you can keep jumping up to the next level (literally). You’ll also learn how many sets and reps of box jumps you should do — and more. Here we go.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Box Jump Workouts by Difficulty
Best Beginner Box Jump Workout
Box jumps may look intimidating, but beginners can start jumping, too — one step at a time. This move is about explosive power. Newbies can work on that by focusing on standing up from a deadlift. Deadlifts will also build strength in your hips, hamstrings, and glutes, which you’ll want for your box jumps.
[Read More: 10 Box Jump Variations to Boost Strength, Explosiveness, and Athleticism]
There’s also an element of control and joint stability to get on and off the box, so you’ll start with single-leg box exercises (which also strengthen your quads) before you take the leap.
The Workout
The beginner box jump workout starts strong with kettlebell deadlifts. Focus on standing up with some explosive power with your core engaged. Next, you’ll do step-ups and step-downs to begin working with the box. Use a low box (12 inches or less) or elevated surface like a step-up platform.
[Read More: 14 Best Box Jump Variations to Bring Your Leg Power to New Heights]
Of course, to learn to box jump, you’ll need to start actually jumping. Stay with your low box or elevated surface. Focus on landing lightly and step down off the box between reps.
- Kettlebell Deadlift: 4×12
- Low Box Step-Up: 3×10 per side
- Eccentric Step-Down: 3×10 per side
- Low Box Jump: 3×8
How To Progress
There are plenty of ways to progress this box jump workout as a beginner. For your deadlifts, you can slowly increase the weight of your kettlebell and decrease your repetitions, but stay around at least eight reps. You can also work up to doing barbell deadlifts.
For your step-ups, progress from bodyweight step-ups to holding a dumbbell in each hand. You can also use a higher box, but don’t go too high — save that for the box jumps. For eccentric step-downs, you can also add weight or change the exercise to a reverse lunge off the box.
[Read More: The 8 Best Plyo Box Exercises for Conditioning and Strength Gains]
Get comfortable using proper form on your box jumps. To progress, add more repetitions. Try 10 reps, and then four sets of 10. When you feel good at the higher volume, you can increase your box height to 12 or 18 inches and lower the reps.
Best Intermediate Box Jump Workout
As an intermediate getting comfortable with box jumps, you’ll continue building explosive power, strength, and control. You can work on jumping onto a higher box as you increase your vertical jump. You’ll also do unilateral exercises to build more single-leg strength, power, and control.
The Workout
The intermediate box jump workout starts with bilateral box jumps onto an 18, 20, or 24-inch box. Find the right level for you to start. Then, you’ll start working on unilateral box jump exercises. Begin with two feet on the ground in the starting position, jump, and land on one foot.
[Read More: 5 Plyometric Exercises to Develop More Power]
The next part of the workout is a weighted step-up to reverse lunge for more unilateral training without the plyometrics. You’ll finish with lateral box jumps to build explosive power in another plane of movement, which can help improve athletic performance.
- Box Jump: 4×8
- Box Jump to Single-Leg Landing: 3×6 per leg
- Weighted Step Up to Reverse Lunge: 3×8 per leg
- Lateral Box Jump: 3×8 per side
Use a lower box than you’re using for your box jumps so you can safely reach the floor with control.
How To Progress
If you start with an 18 or 20-inch box, progress to a 24-inch box. Once you reach 24 inches, you can increase the reps or wear a weighted vest for more of a challenge.
For the weighted step-ups to reverse lunge, increase the weight with heavier dumbbells or increase the reps to 10 per leg.
After performing lateral box jumps, you can progress to rotational box jumps. Set up for a lateral box jump, but rotate 90 degrees in the air so you land facing the other way.
Best Advanced Box Jump Workout
As you advance in your jump training, you may be able to comfortably jump up to a 24 or 30-inch box (with proper form, of course). You’ll also want to nail single-leg box jumps, since unilateral box jumps can help even out imbalances and improve your performance on bilateral jumps.
As an advanced athlete, you may want to dabble in a CrossFit box jump workout. You’ll be mixing explosive power with cardio and strength training, testing your conditioning and endurance as you jump with agility and precision.
The Workout
This advanced box jump workout starts with bilateral box jumps to a 24 or 30-inch box, followed by single-leg box jumps. Perform a pistol squat, jump, and land lightly on the same leg. Start with a lower box until you get comfortable with your single-leg box jumps. If you can’t perform a pistol squat, use the box itself or TRX suspension straps for support.
This workout isn’t a pure CrossFit workout, but the second half includes a CrossFit-style challenge. You’ll do an eight-minute AMRAP, which stands for as many rounds as possible. Set your timer for eight minutes, do a 200-minute row, and then do 10 burpees into box jumps. It’s what it sounds like — as you jump up from your burpee, you’ll jump onto your box.
- Box Jump: 4×10
- Single-Leg Box Jump: 4×6 per leg
Eight-minute AMRAP
- Rowing Machine: 200 meters
- Burpee to Box Jump: 10
If you don’t have access to a rowing machine, use a different cardio machine.
Start with a lower box than you’re used to. You’ll be more fatigued from your burpee than from a traditional box jump, so start lower.
How To Progress
Progress your bilateral and unilateral box jumps up to a 30-inch box. Some people like to go higher, so you can keep increasing the box height if that appeals to you. You can also wear a weighted vest to make yourself heavier.
Another way to progress is to try a box jump over — clear the box and land on the other side, or simply land on the box and cross the other side without standing up fully.
[Read More: I Know You Can Jump, But Can You Land?]
For the AMRAP, you can add more minutes or try to complete more rounds. You can do 250 or 500 meters on the rowing machine. You can also increase your box height for your burpees to box jumps.
What Makes a Good Box Jump Workout?
If you’re ready for a box jump workout, here are a few things to remember.
Proper Form
While a 50-inch box jump is great, so is a 24-inch box jump. It may be tempting to jump onto the highest box by any means necessary, but take your time and focus on proper box jump form. Nailing lower box jumps with solid form will improve your performance as you take it to the next level.
[Read More: Learn How to Box Squat to Lift More Weight and Improve Power]
Stand with your feet hip-width apart, facing your box. Engage your abs. Swing your arms up. Brace your core as you lower into a half-squat position, swinging your arms down. Feel your hamstrings and glutes. Exhale to jump, swinging your arms back up. Land softly with control on the top of the box. Step down from the box in between reps.
Choose the Right Box
You can use a plyometric box at the gym. Some people will use a park bench for an outdoor calisthenics workout. Just make sure your surface is stable.
[Read More: The 16 Best Plyometric Exercises to Power-Up Your Training]
Select the right height for your fitness level. It’s always best to start with a low box and work your way up.
Include Bilateral and Unilateral Box Jumps
A good box jump workout includes bilateral and unilateral work. If you’re not ready for single-leg box jumps, you can start by jumping off two feet and landing on one foot. You can also work on step-ups, step-downs, and reverse lunge off a box. You can incorporate pistol squats without the jump to your workout as well.
Vary Directions
Once you nail the proper form of a box jump and increase your box height, start playing in different directions. You can do lateral box jumps, where you jump from the side. Rotational box jumps involve a turn in mid-air. You can also jump over a box for more of a challenge. Changing the direction will challenge different muscle fibers.
One of the benefits of box jumps is that it improves athletic performance. Athletes will do plyometric training to improve their sport. Learning to jump in different directions and angles can improve the agility and power you need for your sport — specificity matters.
Muscles Worked in the Box Jump
The box jump mainly targets your lower body muscles, but your arms and core also get involved.
- Hamstrings: When you load a box jump by descending into a half-squat, your hamstrings help flex your knee. They consist of your biceps femoris, semitendinosus, and semimembranosus.
- Quadriceps: When you jump out of a squat, your quads extend your knee. Your quadriceps consist of the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis.
- Glutes: Your glutes are key to hip extension and work when your legs are straight. Your glutes, hamstrings, and quads work together during the box jump. Your glute muscles include the gluteus maximus, gluteus medius, and gluteus minimus.
- Calves: Your calves move your ankle joint, are responsible for plantar flexion, and assist in ankle stability. When in the air, your calves help point your toes to create full-body tension for a powerful jump. Your calves include your gastrocnemius and soleus.
- Core: Engaging your core during a box jump can protect your spine and improve performance. Your abdominal muscles include your rectus abdominis, transverse abdominis, and internal and external obliques.
How To Warm Up for a Box Jump Workout
Before a box jump workout, you’ll want to do a box jump warm-up. A complete dynamic warm-up helps prepare your joints, muscles, heart, and brain for exercise.
- Cardio: Start with a few minutes of aerobic activity — use a treadmill or rowing machine if possible, but anything will work.
- Dynamic Stretching: Perform dynamic stretches for your lower body muscles that you’ll use in box jumps — hamstrings, quads, glutes, and calves.
- Muscle Activation: Do the best bodyweight exercises, like squats, to help activate the necessary muscles. If you’re doing single-leg box jumps, do some pistol squats — using assistance if needed.
- Plyometric Exercises: Perform some plyometric exercises before your box jump workout. You can do jump squats and broad jumps. Then, do a set of box jumps at a low box height.
Jumping Up
Plyometric training can be fun and make you feel powerful. Plyometric exercises, like box jumps, also improve athletic performance and make a great addition to high-intensity interval training (HIIT), cardio, strength training, or CrossFit workouts.
Beginners, intermediates, and advanced athletes can all do box jump workouts scaled to their fitness level. Choose the right box height and increase it over time. You can also add weight to progress. Work on bilateral and unilateral jumps and jump in different directions. The sky is the limit.
FAQs
Got more questions on box jumps? Let’s answer them.
Yes, box jumps are a great workout. They build strength, stability, and explosive power in your lower body. They also work your core and cardiovascular system.
Beginners can start with a 12-inch box or any lower elevated surface. Intermediate athletes can aim for an 18, 20, or 24-inch box. Advanced athletes should be able to jump up to a 30-inch box or higher.
Beginners can start with three sets of eight to 10 jumps to a low box. You can increase sets and reps or increase your box height and keep the sets and reps the same.
Box jumps can be considered cardio since they raise your heart rate and breathing. They’re likelier to be part of a HIIT workout than a steady-state cardio session. You may also do them in a strength training workout to build power.
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