How to do the Box Jump
Stand in front of a sturdy box with feet hip-width apart.
Dip into a quarter squat and swing your arms back.
Jump explosively onto the box and land softly with bent knees.
Step down from the box rather than jumping down.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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