Box Skip
Box Skip 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
- 1You will need several boxes lined up about 8 feet apart.
- 2Begin facing the first box with one leg slightly behind the other.
- 3Drive off the back leg, attempting to gain as much height with the hips as possible.
- 4Immediately 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.
- 5Then, step to the next box and repeat.
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.