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Box Jump (Low)

AdvancedBalanceTier T4
Box Jump (Low)

Jump onto a low box and step down. Develops power while practicing soft landings.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus, Gastrocnemius, Soleus, Hamstrings

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 low bench

Dosage

4

Sets

5

Reps / Time

90 sec

Rest

Explosive jump / controlled landing

Tempo

Step-by-Step Guide

Set up

  • Stand facing a sturdy box (start low: 12-18 inches)
  • Feet shoulder-width apart
  • Arms ready to swing
  1. Box Jump (Low) - Step 1 of 4: Swing arms back, hinge at hips slightly

    Step 1 of 4

    Swing arms back, hinge at hips slightly

  2. Box Jump (Low) - Step 2 of 4: Swing arms forward and jump up onto box

    Step 2 of 4

    Swing arms forward and jump up onto box

  3. Box Jump (Low) - Step 3 of 4: Land softly with both feet, knees bent

    Step 3 of 4

    Land softly with both feet, knees bent

  4. Box Jump (Low) - Step 4 of 4: Stand tall, then step back down

    Step 4 of 4

    Stand tall, then step back down

Breathing

  • Exhale on takeoff
  • Stay relaxed

Form Cues

  • Land soft and quiet like a ninja
  • Knees track over toes on landing
  • Full foot lands on box
  • Step down, don't jump down

Common Mistakes to Avoid

  • Landing too loud/hard
  • Knees caving on landing
  • Jumping down (high impact)
  • Box too high for current ability

Safety Information

Only when knee is calm and strong. Prioritize landing quality over height.

Progressions

Higher box, depth jumps, lateral box jumps

Depth JumpAdvanced
Tuck JumpsAdvanced

Regressions

Lower box, practice just landing mechanics

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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.