Box Jump (Multiple Response)
Box Jump (Multiple Response) is a beginner-level compound in the plyometrics category that primarily works the hamstrings. It also recruits the abductors, adductors, calves, glutes and quads. It is performed with other equipment.
How to do it
- 1Assume 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.
- 2Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
- 3Immediately drop or jump back down to the original starting place; then repeat the sequence.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.