Lateral Box Jump
Lateral Box Jump is a beginner-level compound in the plyometrics category that primarily works the adductors. It also recruits the abductors, calves, glutes, hamstrings and quads. It is performed with other equipment.
How to do it
- 1Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
- 2Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
- 3Bring your knees high enough to ensure your feet have good clearance over the box.
- 4Land on the center of the box, using your legs to absorb the impact.
- 5Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.
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.