Quads
Box Jump
Intermediate
Bodyweight
Compound
Quads
How to do it
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Pick a box height you can land on comfortably, start low.
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Stand about one step from the box with feet hip-width apart.
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Swing your arms back as you dip the hips and knees.
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Jump onto the box and land softly with a slight knee bend.
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Stand up fully on the box, then step down instead of jumping down.
Common mistakes
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Picking a box so tall you scrape your shins.
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Jumping down off the box and hammering your knees rep after rep.
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Landing stiff-legged with a loud thud.
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Grinding out reps when your legs are already toast.
Tips
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Short sets of 3-5 reps are best for building explosive power.
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Do them early in the session while you are fresh, not at the end.
Secondary muscles
Alternatives
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