Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Since plyometrics require maximum neural drive, Iridium only programs this exercise when your recovery scores derived from sleep and recent workload indicate high readiness. The AI analyzes your 7-day history to ensure your adductors and quads are below their fatigue thresholds, avoiding this lateral movement if those specific sub-groups are still recovering. For progression, Iridium tracks your RPE relative to body weight to gauge intensity and ensure you are maintaining power output as you become more efficient at the movement.

Form Cues

Stand sideways to the box with feet hip-width apart
Load your hips back into a quarter squat while swinging arms back
Drive explosively off the ground to jump up and sideways
Land softly on the box with both feet simultaneously
Step down carefully one foot at a time to reset

Don't

Don't use a box that is unstable or too high
Don't land with knees locked or legs straight
Don't let your knees collapse inward upon landing
Don't jump back down to the floor; always step down
Don't perform reps if you are too fatigued to maintain speed

Common Mistakes

Landing with stiff, straight legs
Jumping down from the box
Allowing knees to cave inward
Using insufficient arm swing
Selecting a box height that causes form breakdown

Muscles Worked

This exercise primarily builds explosive power in the quadriceps and glutes, while heavily engaging the adductors (inner thigh) to manage the lateral force vector. The calves, tibialis anterior, and core musculature are also essential for stabilizing the landing and absorbing impact to protect the joints.