Box jumps involve jumping up from the floor onto a box. It mainly trains the buttocks and the front of the thighs, but the remaining muscles in the legs are also used for stabilization. By working so many muscles at the same time, the cardiovascular system is also boosted. Box jumps also train the speed strength of the legs. They are a plyometric exercise and promote jumping power.
Exercise
Box Jumps
Type: Bilateral
Rest: 180s
Equipment: Körpergewicht, Bank
Tutorial
1
Stand shoulder-width apart in front of a box and point your toes slightly outwards. Keep your arms stretched horizontally forwards.
2
Lower your bottom down slowly and in a controlled manner by bending your hips and knees. Go down until your thighs are not quite parallel to the floor and bring your arms down to your sides. Your back remains straight. Breathe in as you do this.
3
Push your bottom up powerfully and explosively by fully extending your hips and knees and jump vertically upwards. Take momentum with your arms from below and bring them up with you. Breathe out and land with both legs on the box.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight centrally over your feet. Not too much on your toes or heels.
As you descend, push your knees forward in a line over your feet (i.e. slightly outwards). Go down until your thighs are approximately parallel to the floor.
Make sure that you maintain your body tension in the air and then land safely. Keep the transition phase between going down and jumping up as short as possible to take the dynamic energy with you. Also use your arms to carry momentum with you.
TIP: To make the exercise more difficult, you can fill a rucksack with weight and hang it around your neck.
Muscle groups
Primary
Gluteus Maximus
Secondary
Thigh (quadriceps)
Tertiary
Thighs (hamstrings)
Calf
Equipment
Body weight
Bench
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