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. The one-sided version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Box Jumps
One-legged
Type: Unilateral
Rest: 180s
Equipment: Körpergewicht, Bank
Tutorial
1
Stand shoulder-width apart in front of a box and point your toes slightly outwards. Lift your right leg slightly off the floor and bend it. Keep your arms stretched horizontally forwards.
2
Lower your bottom down slowly and in a controlled manner by bending your hips and left knee. Go down until your left thigh is not quite parallel to the floor and bring your arms down to your sides. Bring your right leg back. Your back remains straight. Breathe in as you do this.
3
Push your bottom up powerfully and explosively by fully extending your hips and left knee and jump vertically upwards. Use your arms and right leg to gain momentum from below and bring them up with you. Exhale and land with both legs on the box.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight over the middle of your foot. Not too much on your toes or heels.
As you descend, push your knee forward in line with your foot (i.e. slightly outwards). Go down until your thigh is not quite 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 and your other leg to carry momentum with you.
TIP: To make the exercise harder, you can fill a rucksack with weight and hang it around your neck.
Muscle groups
Primary
Gluteus Maximus
Secondary
—
Tertiary
—
Equipment
Body weight
Bench
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