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Technique

  1. Stand on one leg in front of a box.
  2. Jump onto the box using only that leg.
  3. Land in a controlled single-leg squat on top of the box.

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Form tips

  • Land quietly on the box.
  • Stabilize the landing before moving.
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
  • Gastrocnemius
  • Soleus
  • Flexor digitorum brevis
  • Flexor digitorum longus
  • Flexor hallucis longus
  • Flexor hallucis brevis

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Equipment

Plyo Box
Plyo Box

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Appears in

Joint movements
Kneeextension
Hipextension
Ankleplantarflexion
FootToes flexion
trains stretches

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Regressions

e0u4

Box jump

Novice
e1a0

Seated vertical jump

Novice
e1a1

Depth jump

Novice
e0z1

Box shuffle

Novice
e0z0

Jumping step-up

Novice
e05w

Jumping lunge

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.