People doing box jumps as part of a cross fit class. They're wearing Calf Compression Sleeves

Strengthen the legs and glutes with this explosive exercise. Box jumps can be a great addition to your fitness routine, helping you build speed and power. 

 

How to do box jumps

For this exercise, you will need a sturdy box, bench, stool or similar platform measuring at least 30 cm (12 inches) in height.

  1. Stand upright with your feet spread hip-width apart while facing the box. 
  2. Squat down for more momentum and jump onto the box, swinging your arms forward for better balance.
  3. Keep your hips and knees bent while landing to limit the force of impact. 
  4. Ensure that your knees remain over your ankles and behind your toes at landing.
  5. Step down and repeat as your ability allows. 

For strength, aim for 4 sets of 5 reps, with a couple of minutes rest between sets. For endurance, do 3 sets of 20 reps, resting up to 1 minute in between. 

If you’re completely new to box jumps (and plyometric exercises as a whole), start with a box in the lower height range to practice. You can also work your way up to box jumps through jump squats and step-ups. 

 

The benefits of box jumps 

Box jumps are a plyometric (explosive) exercise that can take your leg day up a notch. They build power in the glutes, quads, hamstrings, and calves and work the core and arms. The most significant benefit of the box jump is that it improves the reaction of fast-twitch muscle fibres throughout the body. The higher and more explosive you jump, the more your muscles are activated. Doing box jumps as part of your regular fitness routine will strengthen the muscles supporting the hips and knees. It will also give you an advantage in sports like basketball, long jump, and volleyball.  

 

Support your box jumps

Bauerfeind’s range of knee braces, including the GenuTrain S Knee Brace, provide support to improve performance or protect the joint following injury. 

Its hinged side splints and medical-grade compression support the knee and reduce pain and swelling during recovery. 

The compression knit also boosts circulation and activates the muscles, protecting your knee joint from injury during intense sports like skiing and workouts like box jumps. 

 

More information

If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry. 

Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is produced entirely in our facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians.

Back to blog