How to do a box jump
Let me start with a confession – I’m not a big fan of the box jump. I know it’s an excellent leg exercise for runners as it builds strength, power and speed in the lower body, but no matter how much I practice I still feel like I’m going to fall face first into the block. One woman who has mastered it, however, is actress Jennifer Garner, who recently posted a video of herself on her Instagram.
Along with the caption “33 inches is very tall,” Garner is seen completing the impressive box jump on her second attempt. That 13 goes on 30 The actress tagged her trainer Beth Nicely in the video. Well established The Limit, a dance workout method that mixes dance with HIIT training.
In conversation with shape (opens in new tab), Well said, “[Garner] likes to work really hard, she is very, very strong. I consider her a professional athlete in what she is physically capable of. We both love to dance, we both love to work hard, I think it’s a good combination.”
But how do you do a box jump, what are the benefits of the move, and how to make box jumps easier or harder? Read on to find out more. Looking for more training inspiration? Check out what happened when this author did it 50 bird dogs every day for a weekor when I tried Chris Hemsworth’s 250 rep dumbbell workout.
How to do a box jump
To do a box jump, start by standing with your feet shoulder-width apart in front of a box – don’t start with a 33″ box like Garner, start with something around 12″ and build up. If you’re completely new to the move, you should speak to a personal trainer before attempting this move to ensure your form is correct.
Bend your knees and push your hips back while swinging your arms behind you, then push off your feet and jump onto the box. You should land in a partial squat position, with both feet landing on the box at the same time and your knees bent but not crossing your toes to absorb some of the impact of the jump.
Step down carefully and repeat the process. Don’t be tempted to jump off the block – it can put a lot of strain on your joints, especially if you’re a beginner. If you are not careful, you can easily injure yourself.
Be careful not to squat too low when you land on the box. Your back shouldn’t be arched and your knees shouldn’t collapse when you land. If your knees are collapsing, you may need to work on your hip and glute strength before continuing with this exercise.
It’s a good idea to check your form in the mirror as you practice the movement. If you’re in poor form, you potentially put yourself at risk of injury. If in doubt, consult a personal trainer.
The best time to do box jumps is at the beginning of your workout, after your warm-up, when your legs are fresh. Keep the reps fairly low at first, especially if you’re a beginner.
What are the advantages of box jumps?
Box jumps can help you build strong legs, which are important for running faster or lifting heavier weights. Building explosive power is especially important for sprinters, football or soccer players, or any athlete who needs to move quickly and powerfully. A box jump is a plyometric exercise that forces you to push your muscles to the max while increasing your heart rate.
To perform a box jump properly, you need to engage all of the muscles in your lower body—your glutes, hamstrings, quads, and calves, while also engaging your core and arms as you jump up.
Because box jumps also work on your vertical jump height, you will also work on your hip mobility as you will need full hip extension to master the movement.
How to make box jumps easier or harder?
As mentioned above, box jumps are an advanced move, and Garner’s 33-inch leap is truly impressive. If you’re not ready to do a box jump, start with step-ups and work to build your leg strength without the explosive power. If you want to work on that, try stepping onto the box and then doing a one-leg jump at the top of the movement.
If you’re trying to make box jumps more challenging, simply add more height to the exercise. As you build strength in your legs and hips, move to a higher box to keep the movement challenging.
If you’re looking for more fitness guides, you’ve come to the right place. Check out how to connect your Apple Watch to Peloton, how to do a reverse plank, and how to build a home gym for under $500.