GymPlan AIFront Box Jump
Front Box Jump is a beginner compound plyometrics that mainly works your hamstrings, with help from your abductors (outer hips), adductors (inner thighs), calves, glutes and quads.
How to do the front box jump
- Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
- Perform a short squat in preparation for jumping, swinging your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.
Muscles worked
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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What muscles does the front box jump work?
It mainly works your hamstrings; your abductors (outer hips), adductors (inner thighs), calves, glutes and quads assist.
How many sets and reps of front box jump 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 front box jump good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.