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Seated Box Jump

AdvancedStrengthTier T4

Sit on a low box with your feet under your knees. Lean forward slightly, then jump explosively up onto the higher box in front of you and land on it.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

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 home
  • Works at the gym

step_box

Home Options

  • step or plyo box

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the low box to sit on and the higher box ahead as the landing.
  • Sit on the low box with the feet under the knees ready to drive.
  1. He sits on the low box, feet planted under his knees, trunk upright and eyes on the higher box ahead.

    Step 1 of 5

    Sit on the low box, feet under the knees.

  2. He is leaning slightly forward off the seat, his weight shifting over the planted feet, still just in contact with the low box.

    Step 2 of 5

    Lean forward slightly to load the takeoff.

  3. He is airborne, driving up and forward toward the higher box, the knees drawn up under him and the arms swung up with the jump.

    Step 3 of 5

    Jump explosively up toward the higher box.

  4. He has landed on top of the higher box in a controlled quarter-squat, both feet planted on its top, knees tracking over the toes, chest lifted.

    Step 4 of 5

    Land on the higher box in front.

  5. He sits on the low box, feet planted under his knees, trunk upright and eyes on the higher box ahead.

    Step 5 of 5

    Sit on the low box, feet under the knees.

Safety Information

Start seated on the low box or bench. Keep your chest lifted and push through the midfoot and heel. Keep your knees in line with your toes. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Jump from the seated position, without standing up first. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.