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Box Skip

Box Skip 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 Skip: starting position
Starting position
Box Skip: end position
End position

How to do the box skip

  1. You will need several boxes lined up about 8 feet apart.
  2. Begin facing the first box with one leg slightly behind the other.
  3. Drive off the back leg, attempting to gain as much height with the hips as possible.
  4. Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
  5. Then, step to the next box and repeat.

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 Skip alternatives

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

Vertical SwingDumbbell · BeginnerKnee Tuck JumpBodyweight · BeginnerHurdle HopsOther · BeginnerMoving Claw SeriesBodyweight · BeginnerLinear Acceleration Wall DrillBodyweight · BeginnerLinear 3-Part Start TechniqueBodyweight · Beginner

FAQ

What muscles does the box skip 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 skip 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 skip good for beginners?

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

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