Box exercises

Box: 60+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What a plyo box is for

A sturdy box gives you a target to jump onto, a step for step-ups and split squats, and a raised surface for elevated push-ups and calf raises. Box jumps train power with less landing impact than jumping on the floor, because you land at the top of the box.

Technique and safety

Choose a box height you can land on softly and quietly, in a squat position; height is not the goal. Step down rather than jumping down between reps, and stop jumping when you get tired.

Five to start with

  1. 1
    IntermediateBox Jump

    The basic jump onto a box for leg power.

  2. 2
    BeginnerStep-Up

    Simple single-leg strength for stairs and hills.

  3. 3
    IntermediateBox Squat

    Squatting to a box teaches depth and control.

  4. 4
    BeginnerLateral Step-Up

    A side step-up that brings in the hips.

  5. 5
    BeginnerIncline Push-Up

    Hands on the box make push-ups easier while you build strength.

All 60+ box exercises

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