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How to Do Box Jumps

Updated: Jan 5, 2021

box jump variations

Box Jump is a fundamental plyometric exercise to build explosive strength, and improve your stability and balance. Include this exercise in your workout routine to get your heart pumping while strengthening your quadriceps, hamstrings, glutes and calves.

The Dos and Dont's


  • Swing your arms back when you squat. As you swing your arms forward, use the momentum to propel yourself onto the box

  • Focus on the speed of your jump and explosive extensions of your hips, knees and ankles, also known as a triple extension

  • Land on your whole foot with your knees slightly pointed outwards, in a slightly squatted position


  • Prevent your knees from caving in while landing on the box and on the ground

  • Do not land with your legs straight. Cushion your jump by bending your knees

  • Do not select a box that is too high for you

3 Types of Box Jumps

1. Standing Box Jump

This exercise is suitable for beginners to get used to the motion and proper technique when doing a box jump. Once you are able to execute the jumps in a controlled manner, you can challenge yourself by increasing the height of the box. However, remember to exercise safety precautions when doing so.

  • Stand 30 to 40 cm away from the box

  • Swing your arms back and drop your hips

  • Bring your arms forward while extending your hips, knees and ankles

  • Land softly and stabilise yourself

2. Approach Box Jump

This is a sport-specific variation, suitable for sports such as Basketball and Volleyball.

  • Take 1-2 steps before jumping onto the box

  • Highly applicable for sports which involve the act of jumping

3. Seated Box Jump

Being the most advanced variation, the Seated Box Jump is targeted to train your concentric muscle contractions.

  • Emphasises the generation of force from your lower body

  • Start from a seated position about 45 to 100 cm away from the box

  • Remain in the position until you swing your arms forward

  • Extend your hips, quads and ankles

Box Jumps may be an overwhelming exercise, especially for those attempting it for the first time. Our dedicated trainers are more than happy to guide you as you take your first step to overcome your fear. It is not easy to face your fears, but take a leap of faith with one of our trainers! Drop us a WhatsApp message at +65 8812 0110 or book a personal training trial with us today.



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We are recognized as one of the Top 12 Best PT in Singapore and were featured on Mothership, The Straits Times, YES 93.3FM, Yahoo News, etc. Our Personal Trainers have worked with clients aged 13 – 84, from Celebrities to CEOs, working professionals and homemakers, with goals ranging from fat loss, weight loss, muscle gain to athletic performance and elderly training. Our celebrity clientele includes Maxi Lim, Hazelle Teo, Tayying, Lee Teng, Ze Tong, Benjamin Tan, Royce Lee and more.

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