Reverse Box Jump
The Reverse Box Jump is an advanced plyometric exercise that involves jumping backward onto a raised platform to develop explosive power and coordination. It targets the posterior chain and quadriceps while challenging your spatial awareness and deceleration mechanics.
Since this is a high-impact plyometric movement requiring peak central nervous system (CNS) freshness, the AI analyzes your sleep quality and HRV to determine if you are recovered enough to perform this safely. If your recent leg training data indicates residual fatigue or if your RPE spikes unexpectedly, the app can adjust the volume or suggest a lower-impact regression to prevent injury. Additionally, the app considers previous knee or Achilles pain logs to recommend safer alternatives if your joint health isn't optimal for backward landings.
Form Cues
- Stand 1-2 feet away from the box facing the opposite direction
- Swing your arms back while descending into a quarter squat
- Explode backward by pushing the ground away forcefully
- Land softly on the balls of your feet with knees bent
- Step down carefully one foot at a time
- Don't jump without gauging the distance to the box first
- Don't land with straight or locked knees
- Don't let your knees cave inward upon landing
- Don't jump back down to the floor
- Don't use a box height that forces a maximal deep squat landing
Common Mistakes
- Misjudging the distance to the box
- Landing flat-footed or heavily
- Leaning too far back upon landing
- Using a box that is too high
- Rebounding immediately without resetting
Muscles Worked
This exercise primarily engages the fast-twitch muscle fibers of the quadriceps, glutes, and calves to generate the explosive force needed for the backward trajectory. It also places a significant demand on the core and stabilizer muscles to manage balance and deceleration as you land on a surface you cannot see during the flight phase.
Primary
Secondary
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