Box Jump Over
Stand facing a sturdy box with feet hip-width apart and knees slightly bent. Swing your arms back, then explosively jump onto or over the box, landing softly on top or on the far side with bent knees. Stand tall to fully extend your hips, then step or jump down to the other side. Reset and repeat, absorbing every landing through your legs.
QUADRICEPS · LOWER BODY
How it is executed
- Stand facing a sturdy box with feet hip-width apart and knees slightly bent.
- Swing your arms back, then explosively jump onto or over the box, landing softly on top or on the far side with bent knees.
- Stand tall to fully extend your hips, then step or jump down to the other side.
- Reset and repeat, absorbing every landing through your legs.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best TrueCoach alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
MicrocycleA microcycle is the smallest planning unit, almost always one week.Effective setAn effective set is a working set taken close enough to failure to count toward training volume, in practice within the final three or four reps.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
