FitCi
Box Jump is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: bodyweight, other. Difficulty: intermediate, add it once the basics are solid. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand one step in front of the box with your feet shoulder-width apart.
- Swing your arms back and squat down slightly, pushing your hips back.
- Swing your arms forward and up and drive explosively through your legs to jump.
- Land softly on top of the box on both feet at the same time with your knees slightly bent.
- Stand fully upright on top of the box.
- Step down with control instead of jumping back down.
Coaching tip
Explode off both feet and land softly on the box; let the landing absorb through your knees.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, ankle, hip. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.