Strength exercise

Box Jump (Weighted)

How to do it

Stand facing a sturdy box roughly knee to hip height with a weighted vest on or a light dumbbell in each hand, feet hip-width apart.
Set your stance with toes pointed forward, hinge slightly at the hips, and swing your arms back as you load weight into your heels.
Drive through the floor and swing your arms forward to jump both feet onto the box, extending through the quadriceps and gluteus maximus.
Land softly with knees bent and hips back, absorbing the impact through the calves before standing fully upright on the box.
Exhale forcefully on the jump and step back down under control rather than dropping off the front.
Avoid landing with stiff, locked knees; keep the added load close to your torso throughout each jump.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises