The Box Jump is a plyometric exercise that primarily targets the hamstrings, but also works the abductors, adductors, calves, glutes and quadriceps. This is a compound exercise which is well suited to beginner lifters.



  • Pick a box roughly 30-60cm high.


  • Stand about arms-distance away from the box with your feet shoulder width apart.
  • Bend your legs and explode upwards, swinging your arms forwards as you jump onto the box.
  • Land on the box softly – cushion your landing with your legs. Jump back down and repeat.

Leg Muscle Diagram.

Leg Muscles