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Box Jump (Bilateral)

Draftstrength85%advanced⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
Standing tall facing a box, feet hip-width, then dipping into a quarter-squat countermovement with hips back and ankles, knees and hips flexed
End
Landing softly on top of the box in a partial squat, hips back, knees tracking over the toes, ankles-knees-hips flexed to absorb the impact
Range of Motion
Full triple extension of ankles, knees and hips at takeoff, returning to flexed shock-absorption on landing

How to Perform

Jumping from floor onto a box/platform. Peak GRF 3.34 BW takeoff to 4.22 BW landing. Sequential proximal-to-distal muscle activation during propulsion: VL, glute max, soleus, gastrocnemius. Requires bilateral squat strength 1.25-1.5x BW and adequate ankle dorsiflexion (>36-38°) before progressing.

Watch on YouTube↗

Opens a YouTube search for “Box Jump (Bilateral)”

Equipment:plyo box
Starting position: standing

Coaching Cues

  1. 1

    Triple extension — ankles, knees, hips fire together

    (verbal)
  2. 2

    Drive the floor away to launch toward the box

    (verbal)
  3. 3

    Land softly, hips back, on top of the box

    (verbal)
  4. 4

    Land like a panther — silent and absorbed

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×5-8 reps, 2-3x/week for 8 weeks. Box height 20-40 cm rehab, 40-60 cm performance [Peng 2019]

EMG Activation Data

Sequential VL → glute max → soleus → gastroc activation. Trunk extensors and flexors show reciprocal activation for impact absorption [Iida 2012]

Muscles Involved (5)

Primary Movers

Quadriceps Femoris— Propulsion and landing deceleration
Gluteus Maximus— Hip extension during takeoff

Secondary Movers

Gastrocnemius— Ankle plantarflexion propulsion
Soleus— Ankle plantarflexion and landing absorption

Stabilizers

Rectus Abdominis— Trunk control during landing [Iida 2012]

Easier Variations ↓

1

Low Box Step-Up

Step onto a lower box (15-20 cm) without jumping. Build confidence.

2

Squat Jump

Bodyweight squat jump without a box. Practice takeoff and landing mechanics.

Harder Variations ↑

1

Higher Box

Increase box height in 5 cm increments as landing mechanics stay clean.

2

Single-Leg Box Jump

Advanced: single-leg takeoff to box. Requires >90% LSI.

Target Movements (3)

Hip ExtensionHip Joint (Coxofemoral)
Knee ExtensionTibiofemoral Joint
Ankle PlantarflexionTalocrural Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Running and JoggingStair Climbing

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Vertical JumpperformanceImprove Sprint AccelerationperformanceImprove Running Speedperformance

Evidence Sources (2)