If you’re looking to improve your athleticism, balance and coordination, then simply lifting weights in the gym and doing the occasional cardio might not cut it. One great way to achieve that is to include plyometric exercises in your workouts.
Technically speaking, plyometric exercises, or ‘jump training’, are high-intensity movements that involve rapid and powerful contractions of your muscles to generate explosive force. In simpler words, plyos are explosive exercises that quickly stretch and contract muscles.
One of the most popular plyos is the box jump, which involves jumping up to an elevated height (box) with an explosive thrust from the hips. You can use a box height anywhere from 12 to 36 inches, depending on your fitness level.
In this blog, we will see what makes the box jump workout so great, what box jump exercise benefits are, how you can get started, and at what height.
Table of Contents
- What Is A Box Jump Workout?
- Is Box Jumping A Good Workout? 8 Benefits of Box Jumps
- How To Do Box Jumps?
- Who Shouldn’t Do Box Jumps?
- Is Box Jumping 30 Inches Good?
- Expert’s Advice
- The Final Say
- FAQs
- References
What Is A Box Jump Workout?
Box jumps are a plyometric workout that can help you take your workout and athletic abilities to the next level! For box jumps, you start with a squat, then jump upwards, generating an explosion at your hips and thrusting your body up and landing softly on top of a box.
Box jumps are not just about jumping higher; they’re about improving your overall athleticism and fitness, speed, energy, stamina, balance, coordination and strength. Besides, they’re a simple workout that can be done at home!
Also Read: Get Started With These 5 Easy Plyometric Exercises for Beginners and Their Benefits!
Is Box Jumping A Good Workout? 8 Benefits of Box Jumps
Yes, box jumps can be a great exercise that can help improve your lower body strength, cardiovascular fitness, and overall athletic performance. However, they may not be suitable for everyone. We will discuss who shouldn’t do this workout in the next section and explore better alternatives. For now, let’s see what benefits box jumps have to offer us:
1. Strengthens Lower Body
Box jumps, a good lower-body weight training exercise, target the quads, glutes, hamstrings, and calves, helping to build powerful and toned legs. Good lower body strength helps with everyday activities like walking, climbing stairs, and carrying groceries. Not just that, it also boosts balance and stability, reducing fall and injury risks.
2. Increases Explosive Power
Being a plyometric exercise, box jumps improve your ability to generate quick, explosive movements, enhancing overall athletic performance.
Also Read: How To Get An Athletic Body? 7-Day Workout Plan, Workout Tips and Lifestyle Changes
3. Boosts Vertical Jump
Regular box jumps help increase your vertical jump height. Although this seems like a benefit for the athletes, improving a higher vertical jump also benefits the non-athletes by improving leg strength, mobility, balance, and posture.
4. Strengthens Core and Lower Back
The movement engages and strengthens your core and lower back, improving posture, balance, and stability.
Also Read: 15 Trendy Barbell Exercises For Back To Help You Get That Dreamy, Defined Physique Easily!
5. Improves Agility and Coordination
The quick and controlled movement required for box jumps enhances coordination and agility. So, if you lack in those areas, with time and consistent box jump workouts, you will see an improvement in your agility and coordination.
6. Enhances Cardiovascular Fitness
Box jumps are a high-intensity cardio exercise that gets your heart rate up. This improves endurance and cardiovascular fitness, which is essential for everyone’s long-term health.
7. Improves Athletic Performance
Performing a box jump takes athletic strength, and incorporating it into your exercise routine will increase that strength even more. This translates into all kinds of activities, like running, jumping, climbing stairs, playing sports such as basketball and volleyball, and even tasks like lifting heavy objects or getting up from the floor with ease.
Also Read: Athletic Body VS Gym Body: 7 Differences And Fitness Tips To Build Your Physique!
8. Calorie-Burning Machine
If you've ever tried crate jumping, you know it gets your blood pumping! Yes, box jumps are an excellent cardio exercise that burns a high amount of calories and fat like no other.
Also Read: Your Guide to Calorie Burning By Exercise: Top 7 Workouts For Maximum Burn In 30 Minutes
How To Do Box Jumps?
To perform box jumps, you need a plyo box, a sturdy bench, chair, or other sturdy elevated surface that won’t budge when you jump on it. Make sure the surface of the box is stable enough and does not have unnecessary cushions that could make your feet unstable when you jump on it. Also, wear appropriate footwear that offers the right cushioning, support and stability. If you're just starting out, then choose something around 12-24 inches high, depending on your personal level of confidence and strength.
Once you finish doing your warm-up exercises, follow this step-by-step guide to doing box jumps:
| 1. Stand facing the box with your feet about 6 inches from the side of the box. Your feet should be about hip-width apart, with your knees and hips slightly bent. |
| 2. Bend your knees while pushing your hips back, and swing your arms behind you to get ready. |
| 3. Exploding through the balls of your feet, jump straight into the air, swing your arms up and forward, and fully extend your knees and hips to get as high as you can with your jump. |
| 4. At the height of the jump, bend your knees and hips to pull them forward to land on top of the box. |
| 5. Place both feet simultaneously on the top of the box, leading with the balls of your feet and following with your heels. Try to "soften" it, allowing your knees and hips to bend naturally to help absorb the impact of the landing. |
| 6. Check your leg position – when you're in the crate, your feet should be about hip-width apart. |
| 7. Carefully step down from the box and reset for the next rep. |
Also Read: 8 Steps to Help You Develop Consistency in Workouts: Learn the Benefits and Navigate the Challenges!
Who Shouldn’t Do Box Jumps?
Box jumps are a great plyometric movement, but since it’s a high-intensity exercise, it may not be suitable for certain individuals. Here are the people who should avoid doing box jumps right away, along with suggested alternatives to do instead:
1. Beginners
We’re not talking about beginners to box jumps, but those who are new to exercise itself, and if you don’t have any athletic experience from playing sports! Instead of jumping into box jumps, start with simpler moves like step-ups and body weight squats before moving up to box jumps.
2. Knee or Joint Issues
If you have knee, hip, or ankle pain, then doing high-impact exercises like box jumps may do a lot more harm than good. You should opt for lower-impact exercises like lunges, leg presses, or stationary cycling to strengthen your legs without stressing the joints.
Also Read: Try These 15 Workouts For Knee Pain And 7 Ways Exercises Give Relief!
3. People with Balance Issues
Although box jumps will improve your balance and coordination, you still need some level of those to be able to do box jumps in the first place. If you have balance issues, then start with jump squats and slowly progress to the boxes.
Is 30 Inches A Good Height For Box Jumping?
A 30-inch box jump is considered a good jump height for most people. It serves as a solid starting point for developing explosive power and is great for a wide range of fitness levels. However, the ideal height may vary depending on individual jumping ability and experience.
For beginners or those with lower vertical jumps, a lower box may be more appropriate to develop the strength and technique to reach the 30-inch height without the risk of injury.
For athletes, a 30-inch box jump is considered a good middle ground, meaning it is not too bad but also not too great.
Expert’s Advice
You can incorporate box jumps into your exercise regimen in a few different ways for its many benefits that translate into one's daily life. I would recommend incorporating box jumps into a well-rounded fitness routine, ensuring proper warm-up and cool-down. Additionally, you should maintain a balanced diet with adequate protein for muscle repair, along with healthy fats and carbohydrates for energy.
Health Expert
Lavina Chauhan
The Final Say
Box jumps are a great plyometric exercise that enhances your athleticism, coordination, and strength, making them a fantastic addition to anyone's workout plan. Incorporating plyometric exercises like box jumps boosts explosive power, leg strength, balance, and cardiovascular fitness—benefiting both athletes and non-athletes alike.
FAQs
1. Which muscles do box jumps work?
Box jumps primarily work the quads, glutes, hamstrings, calves, and core muscles for stability and coordination.
2. What happens if I do box jumps every day?
Box jumps certainly have benefits, including increased leg strength, lower body strength, and improved stability and balance when done correctly and regularly.
References
- https://www.freelapusa.com/box-jumps-what-are-the-benefits/
- https://sweat.com/blogs/fitness/box-jumps
- https://www.verywellfit.com/how-to-do-box-jumps-4588131
- https://www.issaonline.com/blog/post/5-strategies-to-boost-your-box-jump-results
- https://jackcityfitness.com/box-jump-benefits/
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