How many reps of the box jump-over should you do when you are new to the exercise?

Start with 2 sets of 5 reps at a box height you can clear with room to spare, resting between reps rather than rushing them back to back. Add a rep or a set once every landing looks the same as the first one, and only then consider raising the box.

What can I use instead of a plyo box for the box jump-over?

A sturdy bench or a secure step platform both work as substitutes, as long as the surface is wide and will not tip. Keep the height conservative on an improvised surface, since stability matters more than how high you can jump.

What does the box jump-over train, and when is it not a good fit?

It blends vertical power with forward travel and doubles as light conditioning when done for reps, training repeated jumping without the harder landing of jumping straight down. It is a poor fit for anyone with cranky knees or ankles, since both the takeoff and the landing load those joints repeatedly.

Intermediate

Box Jump-Over

The box jump-over blends vertical power with forward travel, asking you to clear the box and land under control on the opposite side. Tapping the box or clearing it outright keeps the impact lower than a max jump while adding a conditioning element when done for reps. It is a common workout staple that trains repeated triple extension without the sting of jumping straight to the floor.

Equipment: Box
Body part: Glutes, Quads
Type: Plyometric
Browse by muscle: Gluteus Maximus, Rectus Femoris, Vastus Lateralis
Browse by movement: Squat

How to do it

1
Stand facing a stable box with feet hip-width, a short step back.
2
Dip and swing the arms to load, then jump up onto or over the box.
3
Either tap both feet on top or clear it, then step or hop down the far side.
4
Land softly on the balls of both feet with the knees bent to absorb.
5
Turn to face the box and jump back over to the starting side.
6
Keep a steady rhythm for the prescribed reps.

Tips

Land with soft knees on the far side rather than crashing down on stiff legs.
Keep the box height sensible so you clear it without having to pike hard at the hips.
Face the box each rep so the jump stays a clean forward hop, not a twisting scramble.

Variations

Common mistakes

The rhythm speeds up rep to rep until the landing on top gets rushed, skipping the moment of control the movement is supposed to include each time.
The arms stop swinging to help the jump once fatigue sets in, so the legs alone have to generate height they were sharing with the arms before.
Looking down at the box mid-jump instead of picking a spot before leaving the ground throws off the timing of the landing.
The trailing foot catches the edge of the box because the jump clears by only a hair every rep, leaving no margin for a tired rep.
Turning around too quickly after landing on the far side starts the next rep before the first one has actually finished.

Frequently asked

How many reps of the box jump-over should you do when you are new to the exercise?: Start with 2 sets of 5 reps at a box height you can clear with room to spare, resting between reps rather than rushing them back to back. Add a rep or a set once every landing looks the same as the first one, and only then consider raising the box.
What can I use instead of a plyo box for the box jump-over?: A sturdy bench or a secure step platform both work as substitutes, as long as the surface is wide and will not tip. Keep the height conservative on an improvised surface, since stability matters more than how high you can jump.
What does the box jump-over train, and when is it not a good fit?: It blends vertical power with forward travel and doubles as light conditioning when done for reps, training repeated jumping without the harder landing of jumping straight down. It is a poor fit for anyone with cranky knees or ankles, since both the takeoff and the landing load those joints repeatedly.

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