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Exercises › Hamstrings › Box Jump (Multiple Response)

Box Jump (Multiple Response)

Box Jump (Multiple Response) is a beginner compound plyometrics that mainly works your hamstrings, with help from your abductors (outer hips), adductors (inner thighs), calves, glutes and quads.

💪 Hamstrings🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Box Jump (Multiple Response): starting position
Starting position
Box Jump (Multiple Response): end position
End position

How to do the box jump (multiple response)

  1. Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
  2. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
  3. Immediately drop or jump back down to the original starting place; then repeat the sequence.

Muscles worked

Primary: HamstringsSecondary: Abductors (outer hips)Secondary: Adductors (inner thighs)Secondary: CalvesSecondary: GlutesSecondary: Quads

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Box Jump (Multiple Response) alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the box jump (multiple response) work?

It mainly works your hamstrings; your abductors (outer hips), adductors (inner thighs), calves, glutes and quads assist.

How many sets and reps of box jump (multiple response) should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the box jump (multiple response) good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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