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Exercise handout — move better, feel better.
Box Jump
Plyometric exercise jumping onto elevated surface for hip power development.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
step_box
Home Options
- step or plyo box
No equipment? Try: Sturdy bench, Step
Dosage
4
Sets
5
Reps / Time
90 sec
Rest
explosive, full recovery between reps
Tempo
Step-by-Step Guide
Set up
- Stand facing box at appropriate height
- Start with lower height and progress
- Feet shoulder-width apart
Step 1 of 4
Quickly drop into quarter squat
Step 2 of 4
Swing arms and explode upward
Step 3 of 4
Land softly on box with both feet
Step 4 of 4
Stand fully, then step down (don't jump down)
Breathing
- Exhale on takeoff
- Breathe naturally
Form Cues
- Land SOFT - absorb with legs
- Knees track over toes on landing
- Step down, don't jump down
- Full hip extension at top
Common Mistakes to Avoid
- Landing too hard/loud
- Knees caving on landing
- Jumping down instead of stepping
- Not standing fully at top
Safety Information
Start low and progress. Always step down. Land soft.
Progressions
Higher box, weighted vest, single-leg landings
Regressions
Lower box, step-ups for power
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.