Box Skip

A beginner conditioning exercise for the hamstrings, hip abductors, adductors, calves, glutes and quads.

Movement guide

Box Skip

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings · Hip abductors · Adductors · Calves · Glutes · Quads

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Box SkipBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

You will need several boxes lined up about 8 feet apart.
Begin facing the first box with one leg slightly behind the other.
Drive off the back leg, attempting to gain as much height with the hips as possible.
Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
Then, step to the next box and repeat.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Hip abductors, Adductors, Calves, Glutes, Quads.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Front Box Jump demonstrated on the 3D figure

3D demoFront Box JumpBeginner · Other / check instructions

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Repeated box jumps demonstrated on the 3D figure

3D demoRepeated box jumpsAdvanced · A step

Side-to-side box push-off demonstrated on the 3D figure

3D demoSide-to-side box push-offIntermediate · A step

Side to Side Box Shuffle demonstrated on the 3D figure

3D demoSide to Side Box ShuffleBeginner · Other / check instructions

Lateral box jump demonstrated on the 3D figure

3D demoLateral box jumpAdvanced · A step

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Questions people ask

What muscles does the Box Skip work?

Mainly the hamstrings, with help from the hip abductors, adductors, calves, glutes and quads.

What equipment do I need for the Box Skip?

Other / check instructions.

Is the Box Skip good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Box push-off jump.

How do I make the Box Skip harder?

Progress to the Box push-off jump, or add load, range or slower lowering once your form is solid.