Look for a box made with wood, special foam, or another sturdy material. Fitness professionals recommend using a box that’s 6 to 12 in (15 to 30 cm) high if you’ve never tried this exercise before. [2] X Research source The size of the box isn’t nearly as important as how high you jump, though. [3] X Expert Source Eric MartinezClinical Performance Specialist & Registered Clinical Exercise Physiologist Expert Interview. 18 May 2021.
Don’t keep your feet together or spread your feet too far apart. Instead,
“Loading” is a fancy term for building momentum in your legs. This momentum will help you complete the box jump rep.
Hold your arms out to the sides so your hands don’t hit the box.
Try to land on the box as softly as you can. You put extra strain on yourself when you land with a loud thump.
A “rep” is a single box jump. A “set” is a series of box jumps done one after the other. If you’d like to focus on muscle endurance, try 2-3 sets with 8-12 reps, giving yourself 60-90 seconds to rest between each set.
Give yourself a second to get your bearings before transitioning into the box jump.
You can swing your arms while jumping or leave them at your sides—the choice is yours! Arrange the seat 2 ft (0. 61 m) or so behind the box, so you have enough room to jump up. [13] X Research source
If you aren’t comfortable using weights, slide into a weighted vest instead.
Some people use 2-step box jumps to leap onto taller boxes. Be very careful if you experiment with a taller platform![16] X Research source
Feel free to lean on your other leg if you’re worried about losing your balance.
