Box Jump is a conditioning movement on Fiz. Jump onto elevated box. Primary muscles: quads, glutes, calves. Scored by reps + height. Featured in Fight Gone Bad, Filthy Fifty, Kelly, Klepto, Whitten, Wittman.
Box Jump
Jump onto elevated box
Category
Conditioningmixed-modal work under fatigue
Logged as
Reps, Height (in)
Primary muscles
Quads, glutes, calves
Secondary
Hamstrings, core
Appears in
How to do a box jump
4 steps- Stand a short step back from the box, close enough that you jump up rather than forward.
- Dip at the hips and knees, swing the arms, and jump off both feet.
- Land with both feet fully on the box, absorbing through the knees and hips.
- Stand to full extension on top, then step or jump back down.
What counts as a rep
Movement standard- Full hip and knee extension must be reached on top of the box. Some workouts allow the extension to be shown at the top of a rebound instead, so check which applies before you start.
- Standard box heights are 24 inches and 20 inches, for the higher and lower standards.
- Stepping up is legal in most workouts and is often the smarter choice. The standard is about the finish position, not how you got there.
Common faults
3 faults
Landing in a deep squat on the box and then standing up, which adds a squat to every rep.
FixJump higher and land taller. Landing near full extension turns the movement back into a jump instead of a jump plus a squat.
Rebounding straight off the floor for speed until the calves and Achilles are cooked.
FixRebounding is faster for short sets and expensive over long ones. Past thirty reps, stepping down is usually the better trade.
Jumping forward into the box rather than up, which is how shins meet plywood.
FixStart closer. If you are travelling to reach the box you have less margin when you tire, and this is the most common injury in the glossary.
Scaling ladder
1 harder, 1 easier
Box JumpWorks quads, glutes, calves
Box Step-upStep onto box with optional weight
Workouts using the box jump
6 on FizFrequently asked
5 answersWhat muscles does the Box Jump work?
Box Jump primarily works quads, glutes, calves, with secondary engagement of hamstrings, core.
How do you do a Box Jump?
Stand a short step back from the box, close enough that you jump up rather than forward. Dip at the hips and knees, swing the arms, and jump off both feet. Land with both feet fully on the box, absorbing through the knees and hips. Stand to full extension on top, then step or jump back down.
What counts as a rep on the Box Jump?
Full hip and knee extension must be reached on top of the box. Some workouts allow the extension to be shown at the top of a rebound instead, so check which applies before you start. Standard box heights are 24 inches and 20 inches, for the higher and lower standards. Stepping up is legal in most workouts and is often the smarter choice. The standard is about the finish position, not how you got there.
What's an easier alternative to the Box Jump?
Scale it to Box Step-up.
What's a harder progression from the Box Jump?
Progress to Burpee Box Jump once the Box Jump is comfortable.