Box Jumps
Jumping onto a box. Explosive leg power and endurance. It works mainly the quads and glutes, with help from the hamstrings, calves and hip flexors.
Flawless ranks it by time logged: Gold, the third of eight ranks, starts at 300 min.
How to do Box Jumps
- Stand in front of a sturdy box with the feet shoulder width apart.
- Dip into a quarter squat while swinging the arms back, then explode up, swinging the arms forward.
- Land softly on the box with the whole foot, knees slightly bent and the chest up.
- Step down, don't jump down, and reset before the next rep; box height matters less than a quiet landing.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Calves | Triceps surae |
| Secondary | Hip flexors | Iliopsoas |
Muscle data from StrengthLog.
Why do it
- Explosive power — force produced fast
- Tendon stiffness for sport
- Carries into sprinting and lifting
How Flawless ranks Box Jumps
| Rank | Total time |
|---|---|
| Bronze | start |
| Silver | 60 min |
| Gold | 300 min |
| Platinum | 1,000 min |
| Diamond | 2,500 min |
| Obsidian | 4,500 min |
| Painite | 6,000 min |
| Antimatter | 20,000 min |
Flawless ranks Box Jumps by time logged: the total minutes you have logged. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Box Jumps work?
It works mainly the quads and glutes, with help from the hamstrings, calves and hip flexors.
How do you do Box Jumps?
Stand in front of a sturdy box with the feet shoulder width apart. Dip into a quarter squat while swinging the arms back, then explode up, swinging the arms forward. Land softly on the box with the whole foot, knees slightly bent and the chest up. Step down, don't jump down, and reset before the next rep; box height matters less than a quiet landing.
How does Flawless rank Box Jumps?
By time logged: the total minutes you have logged. Gold starts at 300 min and Diamond at 2,500 min, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.