WhatWorksWhat.
Glutes

Box Jump

An explosive burst of hip extension, then a controlled soft landing that catches your own force.

Complexity · Mediumplyometricintermediate+Bodyweight
  • Calves
  • Glutes
  • Glutes - Glute max
  • Hamstrings
  • Quads
  • Glute max
  • Side glute
  • Deep glute

PrimarySecondary

What it hits

Parts of the target muscle.

  • Glute max

    Hit

    Gluteus maximus - hip extension, squats, hinges, thrusts.

  • Side glute

    Not hit

    Gluteus medius - hip abduction, single-leg work, banded steps.

  • Deep glute

    Not hit

    Gluteus minimus - stabilizer for single-leg and abduction.

The movement

Get it right, not roughly right.

Optimal form

5:00· Peak Strength

How To Box Jump Properly | Exercise Tutorial

Stand 1–2 feet from a sturdy box or bench (12–24 inches high). Hinge the hips slightly and swing the arms back. Drive the arms forward and push explosively through the entire foot. Leave the ground. Land softly on both feet with knees bent and hips pushed back — absorbing the impact like a squat landing. Step (do not jump) back down to the floor.

Common mistakes

  • Knees caving inward on landing — the most common injury mechanism; cue knees-out.
  • Landing with a loud thud and stiff legs — means you are not absorbing force eccentrically.
  • Jumping back down — the eccentric load at full height strains the Achilles and knees.
  • Starting too high — begin with a height that feels easy so landing mechanics are solid.

Where you should feel it

An explosive burst of hip extension, then a controlled soft landing that catches your own force.

Injury risk · 4/10

SafetyNever jump off the box — always step down. Start with a height where the landing feels controlled, not scary.

Progression

Step back, or step up.

Same movement family, different rung. Harder versions sit above, easier versions below — tap a rung to land there.

  1. Progress toBoundingHorizontal multi-jump; higher total impulse output than vertical jumps.
  2. Progress toDepth jumpStep off a box, immediately re-jump on landing — develops the reactive stretch-shortening cycle.
  3. You're hereBox Jump
  4. Step back toJump squatSame explosive pattern with no height to misjudge — lower coordination demand.
  5. Step back toStep-upTrains the same hip extension target at controlled speed.

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains glutes. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Weighted box jump

    Light dumbbells or vest — add only after landing form is automatic.

    85% on target

    On target

    Same target, minor adjustment.

  • Lateral box jump

    Jump up sideways; trains frontal-plane power.

    80% on target

    On target

    Glutes.med and adductors.

  • Depth drop (regression)

    Step off the box and focus on landing mechanics only — no jump.

    60% on target

    Slight shift

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

    Glutes

Coach note

An umbrella review of 29 meta-analyses (Kons 2023) found plyometric training consistently improves vertical jump, sprint speed, and lower-body strength. Box jumps are the most common entry point: they teach maximal hip extension power and train the landing mechanics that protect the knees in all athletic movements.

Evidence