Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Functional

Box Jump

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Glutes, Calves

Also hamstrings

You need

Plyo box

How to do itPictures · 3 steps
1Load
2Jump
3Land soft
Main musclesAlso working
  1. 1Swing the arms and jump up
  2. 2Land softly in a quarter squat
  3. 3Step down, don’t jump down

Most common mistake

Box so high you land in a deep squat. Height of the jump matters, not the box.

Watch a demo

Good for

  • Top 10 for swimming

Compare with

vs Broad Jump
B
For basketball
#17 of 27
See the full list →
Research
60
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 601 study
TransferStrong
Injury protectionFair
PracticalityStrong

Plyometric training raised countermovement-jump height by about 9% on average.

  • Markovic, 2007 · Meta-analysis: Plyometric training raised vertical jump height by about 5–9% depending on the jump, with the biggest effect on the countermovement jump (8.7%). (26 studies of healthy people.)

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ASingle-Leg Calf RaiseDumbbell
  • ATrap Bar DeadliftBarbell
  • SLateral BoundBodyweight

Takes

None yet
needed to post
280