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Lateral Box Jump

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

💪 Adductors (inner thighs)🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Lateral Box Jump: starting position
Starting position
Lateral Box Jump: end position
End position

How to do the lateral box jump

  1. Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
  2. Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
  3. Bring your knees high enough to ensure your feet have good clearance over the box.
  4. Land on the center of the box, using your legs to absorb the impact.
  5. Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

Muscles worked

Primary: Adductors (inner thighs)Secondary: Abductors (outer hips)Secondary: CalvesSecondary: GlutesSecondary: HamstringsSecondary: 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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Lateral Box Jump alternatives

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

Lateral BoundBodyweight · BeginnerLateral Cone HopsOther · BeginnerCarioca Quick StepBodyweight · Beginner

FAQ

What muscles does the lateral box jump work?

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

How many sets and reps of lateral 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 lateral box jump good for beginners?

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

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