Box Jumps

How to do it

1. Stand facing the box with feet shoulder width apart and toes a comfortable step away from its edge.
2. Swing the arms back while bending the knees and hips into a quarter squat.
3. Explosively swing the arms forward and extend the hips and knees to jump both feet onto the box.
4. Land softly with knees bent, absorbing the impact through the quadriceps before standing fully upright on the box.
5. Step back down one foot at a time rather than jumping down to limit unnecessary impact.
6. Keep the calves and ankles active during takeoff and landing, and avoid jumping onto the box with rounded shoulders, a common fault that pulls the chest down.

Muscles worked

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