Box Squat Jump
This leg exercise mainly works your quads, hamstrings and glutes, with help from your adductors and erector spinae. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Box Squat Jump
Begin seated on a sturdy, armless chair, feet hip-width apart. Engage your core and, leaning slightly forward, push through your feet to jump off the ground. Land softly with knees bent to absorb impact. Gently sit back on the chair, resetting for the next jump.
Common mistakes
Landing with straight legs or knees inward. Not engaging the core throughout. Jumping with a flat foot instead of the toes.
Breathing
Inhale as you sit and get set. Exhale during the explosive jump. Inhale as you land and sit back down.
Muscles worked
Primary Muscles
Quads, Hamstrings, Glutes, Calves
Secondary Muscles
Adductors, Erector Spinae
Tertiary Muscles
Core
