Strengthen Legs with Box Squat Jump

Box Squat Jump

Rep Range

8-20

Hints

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.

Muscle Focus

Primary Muscles

Quads, Hamstrings, Glutes, Calves

Secondary Muscles

Adductors, Erector Spinae

Tertiary Muscles

Core