Box Jump
The Box Jump primarily works the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, with secondary activation of the Gastrocnemius (Medial), Soleus, Tibialis Anterior and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
Jump explosively onto a raised platform, stepping down after each repetition.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis |
| Secondary | Gastrocnemius (Medial), Soleus, Tibialis Anterior |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
Secondary Muscles
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Soleus (calves)
- Secondary Muscle Tibialis Anterior (calves)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Position body with proper alignment. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: Maintain control throughout movement to fully engage the Rectus Femoris, Vastus Lateralis, Gluteus Maximus.
Alternative Exercises
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