Box Jumps: at-home strength training

For this exercise, you will need a sturdy box, bench, stool or similar platform measuring at least 12″ in height.

Begin standing upright with feet spread hip-width apart while facing the box. Now jump up onto the box by bending at the hips and knees. Keep your hips and knees bent while landing, this will ensure a soft and quiet landing that will absorb the force of impact. Ensure that your knees remain over your ankles and behind your toes at landing. Step down and repeat as your ability allows. 

Strive for 2-3 sets of 5-8 reps for best results.

Sore knees? Ligaments in the knee provide stability for our knee joints. When one or more of those ligaments are damaged, stability may be compromised. Bauerfeind’s large range of knee braces, including the GenuTrain S knee brace (featured on the right), provide support to enhance stability after a knee ligament injury. The hinged side splints in the GenuTrain S, combined with medical-grade compression, can help support the knee and reduce pain and swelling during recovery. 

What are the benefits of Box Jumps?

The biggest benefit of the box jump, is that it improves the reaction of fast-twitch muscle fibers throughout the body. The higher and more explosive you jump; the more your muscles are activated. 

Box Jumps are a great addition to your quadriceps training as they activate the fast-twitch muscle fibers that are not usually hit during leg presses and leg extensions. This exercise requires your leg and core muscles to contract quickly, so you can generate maximum force with each leap. Additionally, the step down phase is the most important part of a plyometric activity as it helps decrease the risk of injury and increase your ability to make sudden stops*. 

Finally, Box Jumps are very demanding on the metabolic system, making them a great exercise to incorporate into your weight-loss training.