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Exercise Benefits With Proper Form & Technique

Box Jump

through 13 votes
muscles:QuadricepsMuscle, HamstringsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, AdductorsMuscle, AbductorsMuscle, ShinsMuscle
optional:Dumbbells (2), Weight Cuffs
fitness level:Normal
exercise type:Plyometrics, Cardio
Variations available (2)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General and Specifics

  • this exercise is perfect for runners and basketball players
  • it strengthens your circulatory system and requires core and legs
  • it also improves your flexibility and stability
  • warm-up well before you start with this plyometric exercise, otherwise you provoke injuries
  • you can choose the height of your tool, the higher, the more difficult the exercise

Starting Position

  • stand shoulder width apart from your stable tool or a heightening (park bench, high resting place)
  • the feet are shoulder width apart
  • you are in a dynamic posture and ready to jump
  • the arms and legs are slightly bent, the upper body is tilted forward a bit

Correct Execution

  • brace the core and jump onto the box
  • your arms move upwards, you can gain some momentum
  • try to land with bent knees and with the balls first
  • the upper body is tilted forward again
  • stretch the legs after you landed on the box
  • do not rest to long on it, get off the box quickly
  • do not jump off the box, this can cause injuries
  • choose how long you want to work out, but at least one minute

tip for the workout

  • impede the exercise by using weight cuffs or dumbbells