Box Jumps: How To Perform The Exercise Safely And Effectively To Tone Your Legs And Butt!

The box jump is at the top of the list of hard-hitting fitness exercises. But this gravity-defying exercise isn't just for show, because mastering it pays dividends outside of the gym, too. In today's article we will explain which muscles are used during box jumps and how to do the exercise correctly.

What are box jumps?

This is an advanced plyometric exercise that focuses on jumping power. You jump off the ground onto a box and land on both feet. The box jump could be considered the 'gold standard' in lower body plyometric training, as the difficulty can be slightly decreased or increased depending on the height of the box being used. It's also one of the best ways to build lower body strength without putting as much stress on the joints as other plyo exercises.

Which muscles are used?

As with any jumping exercise, it primarily engages the leg-hip extensor muscles such as the quadriceps, glutes, and calves. The core, lower back and stabilizing muscles play a supporting role.

Are box jumps safe?

If you do them right, focus and listen to your body, box jumps are a safe exercise. However, they are not suitable for everyone.

For whom is the exercise not suitable?

If you have a history of ankle, knee, or hip injuries, you should consult a physical therapist before adding box jumps (or any other plyometric exercise) to your workout routine. Also, talk to your physical therapist if you have joint or bone problems, such as: B. arthritis or osteoporosis. The exercise is more strenuous and requires a high level of balance, coordination, and strength to perform safely and correctly.

Box jumps during pregnancy

Avoid exercises that involve jumping or hopping when pregnant. It's not the movement that's dangerous - the baby is well protected in your womb - but the stress it puts on your ligaments and joints.

During pregnancy, the body releases a hormone called "relaxin" that causes the ligaments to relax. Loose ligaments make childbirth easier, especially in the pelvic area. However, in this state they are more prone to injury. Exercises that involve jumping, such as Exercise such as aerobics and jumping increase your risk of causing serious and possibly permanent damage to your ligaments or joints.

Box jumps and other CrossFit activities like sit-ups should be avoided in the second trimester because of the increased risk of diastasis recti. Also, the size of your growing belly can be a factor in whether or not you can safely and/or comfortably perform these movements. Exercises where there is a risk of falling should be avoided.

The growing baby increases the pressure in your abdominal cavity. An increase in pressure in the abdominal cavity means an increase in the load on the pelvic floor. This increased stress can lead to an increased risk of pelvic floor problems.

What gear should you use?

The only equipment you need for box jumps is a plyo box, also known as a jump box. They are made of foam, wood and metal. The height varies between 30 and 80 cm, according to the personal fitness level. Soft foam pads are best for the floor to minimize impact, but all types work well and are common in gyms.

If you want to do box jumps at home, you can use any raised surface that is stable and big enough so you don't miss the center or fall off the edge. However, these are often difficult to find. Exercise benches and stair steps are both too narrow, and a chair isn't stable enough.

How to properly perform box jumps

1. Stand with your feet hip-width apart in front of a sturdy box or step.
2. Bend your knees into a quarter squat and bring both arms behind you.
3. Swing your arms forward and jump in the middle of the box with a quick swing.
4. Land softly with your knees bent and both feet at the same time.
5. Stand up straight before stepping off the box.
6. Repeat the exercise.

4 tips for effective, safe reps

1. Start slowly

Box jumps are difficult, and most lifters need to get used to jumping and how it feels to be off the ground. Start with long jumps. These are low forward jumps.

When you're ready to do the box jumps, start with a low height like a 6 or 12 inch box. Do a few step-ups to make sure she's stable and that you have adequate spacing. Then jump!

In time you should be able to train with a 18" to 24" box.

2. Stay focused

One obstacle that many people face is the fear of missing the box during the jump. This is a real problem and should not be taken lightly. If you don't get your approach right, you could hit the crate with your shins or knees, or fall all over the crate. And if you fail to land, you may lose your balance and fall.

So proceed with care and attention to detail. Avoid distractions and stay focused on what you're doing.

3. Listen to your body

If you feel pain when you land on the crate, you may need to improve your technique or switch from box jumps to step-ups. It is best to have your technique assessed by a personal trainer.

4. Step down (slowly).

After landing, you should always step slowly off the crate and not jump backwards off the crate. This is often done to make more and faster box jumps, but the goal of the exercise is to generate explosive bounces - it's not about how many you can do in a minute.

It's worth reiterating: the box jump isn't an endurance or cardio exercise that you rush through or do reps until you're completely out of breath. Give yourself a little rest between each rep so you treat each jump like a deadlift.

If you want to build strength, you should limit your sets to 5 reps.

3 advantages of box jumps

1. Strengthen the lower muscles and thus tighten the legs and bottom

Leaping off the floor to a higher surface engages the powerful fast-twitch muscle fibers in the glutes and legs. They challenge you to maximally contract your muscles for short periods of time. When done repeatedly, this trains the lower body muscles to work faster and harder. These exercises are a must for any athlete or fitness enthusiast.

2. Injury Prevention

Many sports injuries occur when the body is unprepared to absorb stress from the action of external forces. High jumps train the body to generate more force, but more importantly absorb it when you land on the box.

By focusing on landing the jump, you can train your lower body to safely and effectively absorb the external forces. This can help you avoid pain and injury during strenuous exercise like running.

3. Train balance and coordination

Jumping onto a box and landing on your feet requires a high level of balance and coordination. Many people find that their first jumps make them a little wobbly when they land on the box.

Despite the wobble, the muscles in your core and lower body learn to stabilize. Over time, as you become stronger and more comfortable with the exercise, your body will adapt to the movement, leading to better balance and coordination.