Box Jump
The Box Jump is a plyometric exercise that builds explosive lower-body power and athleticism by requiring you to jump onto a raised platform. It primarily targets the quadriceps and glutes while improving vertical leap, coordination, and impact absorption.
Iridium treats this plyometric movement as a high-demand CNS stressor, checking your sleep data and recovery score to ensure you have the capacity for explosive output. If your 7-day training history indicates significant accumulated leg fatigue, the AI will prioritize recovery or lower-impact strength work over Box Jumps.
Form Cues
- Stand hip-width apart facing the box
- Swing your arms back as you hinge your hips
- Explode upward, swinging arms forward for momentum
- Land softly on the box with knees bent
- Stand fully upright before stepping down
- Don't land with straight, stiff legs
- Don't let your knees cave inward upon landing
- Don't jump backward off the box; step down one foot at a time
- Don't choose a box so high that you land in a deep squat
Common Mistakes
- Landing loudly (heavy impact)
- Using a box that is too high
- Rebounding off the floor too quickly (for beginners)
- Not extending hips fully at the top
- Jumping back down instead of stepping
Muscles Worked
This exercise is a powerhouse for the quadriceps and glutes, requiring them to generate maximum force in minimal time to propel your body upward. It also heavily recruits the calves and hamstrings for stabilization and engages the core to maintain balance during the explosive takeoff and soft landing.
Primary
Secondary
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