If you are a regular in CrossFit workouts, you will know that the Box Jump is one of the exercises you will see most frequently in WODs. However, if you are just starting out and have tried it for the first time, you probably wanted to run away as it may feel like you are going to fall. Also, while this exercise is quite easy to perform, it is also very demanding. But don’t worry, here is an explanation of what a Box Jump is, how to do it safely and avoid injuries, and what muscles you will be working. Read on, and you will never be afraid to do this exercise again. 

What is a Box Jump? 

A Box Jump is a plyometric exercise that involves jumping onto a box, which can be of different heights, with both legs together. As this is a plyometric exercise, i.e., an exercise that combines strength, speed and agility, muscles work with explosive power. However, although it may appear to be quite easy at first glance, poor execution can lead to injuries. Therefore, it is essential that you have a safe, non-damaged box when performing the Box Jump, as well as correct technique. 

Remember that you can always ask your coach for guidance and advice at all times. If you follow their guidance and recommendations, you will surely have no problem. 

How to perform a Box Jump 

Learn how to perform a Box Jump in four easy steps: Steps to follow: 

1. First, stand in front of the box at a distance of approximately 20 cm. Your feet must be positioned in line with your hips and aligned with the knees. 
2. Now it's time to use your legs to get momentum and jump onto the box. You use your arms for extra force, extending them backwards while flexing your hips. Remember not to tilt your trunk forward too much. 
3. Time for takeoff. Jump and land on the box with both feet. To cushion the fall, make sure that both your knees and hips are bent when your feet land on the box. When your feet are supported, stand straight. 
4. Finally, return to the starting position. You must jump backwards and bend your knees to reduce the impact when you touch the ground. 

Remember that a good technique is very important in this exercise in order to avoid wrong moves that can lead to injuries, especially in the shins, which are exposed the most. You can always get some good shin guards for extra protection. Watch this video to learn how to perform a Box Jump: 

What muscles are working when you perform a Box Jump? 

As mentioned at the beginning of this article, this is a plyometric exercise that involves several muscle zones; however, it mainly works with the lower body muscles: 

• Quadriceps. 
• Gluteal muscles. 
• Hamstrings. 
• Calf muscles. 

In addition to these four muscle groups, you will also work your abdomen when doing this exercise as you need to contract your abs when jumping. 

Box jump: alternatives to consider 

As you acquire experience and improve your technique, you can increase the difficulty level. Here are some examples of Box Jump variations: 

Box Jump with weight 

This involves performing the same movements you would do for a regular Box Jump, but adding weight. You can use dumbbells, a medicine ball, a weighted vest, a kettlebell, etc. 

Box Jumps Overs 

This variation of the Box Jump involves the same movement but, rather than jumping onto the box, the athlete must finish on the opposite side of the starting point. You can do this by leaning or by jumping from one side to the other without touching the box. Watch this video for all the details: 

The Burpee Box Jump Over 

This consists of doing a Box Jump Over and adding a burpee to the exercise before and after the jump. Read this blog post to learn what burpees are, how to do them, and what different types of burpees there are. You can also watch this video to learn how it is done step by step: 

Now that you know what a Box Jump is and how to do it, you are probably no longer afraid to do them and are eager to try doing them. Remember that it is advisable to use adequate protection to avoid bumps or injuries that may force you to interrupt your workouts. At PICSIL, you will find a wide range of products for your CrossFit workouts, from sports knee pads to wrist straps, weighted belts and grips. Practice your box technique at home, or in the park, and become the king or queen of the Box Jump.