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Technique

  1. Stand in front of an elevated support, such as a Plyo Box.
  2. Step on it and push yourself up explosively.
  3. While you are up in the air, switch legs to land with the other leg on the box, and the first one on the ground.
  4. Keep repeating and switching sides with each jump.
Logging: Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches
e0z1

Box shuffle

Novice
e10h

Jumping bulgarian split squat

Novice
e05w

Jumping lunge

Novice
e15q

Single-leg box jump

Intermediate
e0a7

Scissor jump

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.