Box push-off jump

One foot on a short box, the top leg drives the body straight up and it lands back with the same foot on the box: the step-up turned into a jump, among the beginner plyometrics.

Step-up family

Box push-off jump

Harder option

One foot on a short box, the top leg drives the body straight up and it lands back with the same foot on the box: the step-up turned into a jump, among the beginner plyometrics.

DemandMedium

Equipment requiredA step

Muscle focusQuads · Glutes · Calves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Stand beside a short box with the inside foot on top near its edge.
Swing the arms and drive through the top leg to jump straight up.
Land with the same foot back on the box and the other on the floor.

Form cues

Push through the whole top foot.
Land softly.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

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

Davies 2015 · Current concepts of plyometric exercise (beginner, intermediate and advanced drills; two-hand before one-hand throws; IJSPT) ↗
Buckthorpe & Della Villa 2021 · Plyometric training after ACL reconstruction (low, moderate, high and very high intensity stages; IJSPT) ↗
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: Quads, Glutes. Also: Calves.

Equipment

A step

Level

Intermediate. See the easier and harder options above.

Similar moves

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

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

Lateral box jump demonstrated on the 3D figure

3D demoLateral box jumpAdvanced · A step

Split jump (same-leg landing) demonstrated on the 3D figure

3D demoSplit jump (same-leg landing)Intermediate · No equipment

Single Leg Push-off demonstrated on the 3D figure

3D demoSingle Leg Push-offBeginner · Other / check instructions

Repeated box jumps demonstrated on the 3D figure

3D demoRepeated box jumpsAdvanced · A step

3D demoTuck jumpIntermediate · No equipment

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Questions people ask

What muscles does the Box push-off jump work?

Mainly the quads and glutes, with help from the calves.

What equipment do I need for the Box push-off jump?

A step.

Is the Box push-off jump good for beginners?

It is graded intermediate. If it is too hard right now, start with the Step-up.

What is an easier alternative to the Box push-off jump?

Try the Step-up. Both are written steps in the same progression.

How do I make the Box push-off jump harder?

Progress to the Depth jump to a second box, or add load, range or slower lowering once your form is solid.