How many lateral box jumps should you do per side when you are new to the exercise?

Work in even blocks: 3 sets of 3 jumps per direction, resting fully between sets, on a modest box height you can land on with control. Add height or a jump or two per side only once you can stick the landing squarely with the knees tracking over the toes.

What can I do instead of lateral box jumps if I have no box?

Lateral bounds over a line on the floor or a low, soft object train the same frontal-plane power without needing a landing target. Skater jumps are a good alternative if landing on a raised surface feels risky, but each landing is on one leg, so keep them small at first.

What do lateral box jumps train that a regular box jump does not?

They build sideways jumping power and lateral hip control for cutting and change-of-direction sports, while the box keeps the landing impact manageable. They are a poor choice if your goal is pure vertical jump testing, or if ankle instability makes side-to-side landings risky for you.

Intermediate

Lateral Box Jump

Standing beside the box rather than facing it shifts the demand into the frontal plane, so you develop sideways jumping power and better lateral hip control. Landing on the box keeps impact low, which makes it a joint-friendly way to train lateral force production.

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

How to do it

1
Stand tall beside a sturdy box, positioned so you will jump sideways onto it.
2
Dip into a quarter squat and load the hips while swinging the arms.
3
Drive off both feet and jump laterally onto the top of the box.
4
Land softly in a quarter-squat with both feet fully on the surface and knees tracking over toes.
5
Stand tall to finish, then step down carefully and reset facing the other way.
6
Alternate the leading direction across sets.

Tips

Choose a box height you can land on cleanly; height is not the goal, control is.
Absorb the landing with the hips and keep the knees from caving inward.
Always step down rather than jumping down to spare the joints.

Variations

Common mistakes

Turning the sideways jump into a diagonal hop toward the box instead of driving straight sideways off both feet.
Rotating the hips and shoulders toward the box mid-air rather than staying square, which twists the knee at landing.
Always leading with the same direction out of habit instead of alternating, leaving one hip underdeveloped in the frontal plane.
Placing the box too far to the side, turning the rep into a leap for distance instead of a controlled lateral jump.
Landing with the trailing foot only half on the box surface instead of squaring both feet fully on top before standing.

Frequently asked

How many lateral box jumps should you do per side when you are new to the exercise?: Work in even blocks: 3 sets of 3 jumps per direction, resting fully between sets, on a modest box height you can land on with control. Add height or a jump or two per side only once you can stick the landing squarely with the knees tracking over the toes.
What can I do instead of lateral box jumps if I have no box?: Lateral bounds over a line on the floor or a low, soft object train the same frontal-plane power without needing a landing target. Skater jumps are a good alternative if landing on a raised surface feels risky, but each landing is on one leg, so keep them small at first.
What do lateral box jumps train that a regular box jump does not?: They build sideways jumping power and lateral hip control for cutting and change-of-direction sports, while the box keeps the landing impact manageable. They are a poor choice if your goal is pure vertical jump testing, or if ankle instability makes side-to-side landings risky for you.

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