Box Jump Overs
Muscle Groups: Quads, Calves
Box Jump Overs focuses on Quads, Calves, with Hips, Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Box Jump Overs with proper form and technique.
- 1
Stand in front of a sturdy box with your feet shoulder-width apart.
- 2
Bend your knees slightly and swing your arms back, then jump forward and up onto the box, landing softly.
- 3
Press through your heels and stand tall on the box briefly before stepping down carefully.
Tips for Success
These tips will help you perform Box Jump Overs safely and effectively while maintaining proper form.
-
Ensure the box is stable and at a height you can comfortably jump onto.
-
Land with your knees slightly bent to absorb impact and keep your balance.
-
Avoid jumping down from the box; step back down to prevent injury.
Secondary Muscles
While Box Jump Overs primarily targets Quads, Calves , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips, Glutes, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Box Jump Overs, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Box Jump Overs, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
