Technique
- Stand on top of a box or raised surface.
- Step off the box and land on the ground with both feet simultaneously.
- Immediately upon contact, explode upward into a maximal vertical jump.
Form tips
- Do not stiffen your joints upon landing
- Do not bend the knee too much to avoid dissipating the energy of the descent
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Gastrocnemius
- Soleus
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Cardio
Joint movements
Regressions
Jumping half squat
Beginner
View Similar Exercises
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Box jump
Novice
Seated vertical jump
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Jumping deep squat
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Bunny hop
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Long jump to backward jumps
Novice
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