Box Jump
Muscles worked: Quads (assisted by glutes, calves).
How to do it
- Begin with a box of an appropriate height 1-2 feet in front of you.
- 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.
- Land on the box with the knees bent, absorbing the impact through the legs.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Land soft, full hip extension on top
- Step down - don't rebound off the floor
Logging it
IronPack suggests working in the 3 to 8 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Barbell Back Squat - quads, glutes
- Front Squat - quads
Track the box jump properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StorePhotos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.