Lateral 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. Secondary muscles: glutes, calves, core. Equipment: bodyweight, other. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

Stand sideways next to a sturdy plyo box
Bend your knees into a quarter squat
Swing your arms and jump sideways onto the box
Land on both feet with knees bent, soft and quiet
Step down under control and repeat, same side or alternating

Coaching tip

Start with a low box; lateral jumps demand more balance than forward jumps.

Caution

Skip this move or ask a professional first if you have pain or an injury in: knee, ankle. 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.

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