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Box Jump (Multiple Response)

How do you do a box jump (multiple response)?

A beginner plyometrics exercise done with a other that mainly works the hamstrings, with help from the abductors, adductors and calves. Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.

Updated

Primary
Hamstrings
Secondary
Abductors, Adductors, Calves, Glutes, Quadriceps
Equipment
Other
Level
beginner

Box Jump (Multiple Response) demonstration

Box Jump (Multiple Response), starting position
Box Jump (Multiple Response), starting position
Box Jump (Multiple Response), finishing position
Box Jump (Multiple Response), finishing position

How to Perform

  1. 1Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
  2. 2Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
  3. 3Immediately drop or jump back down to the original starting place; then repeat the sequence.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •This is a great exercise for beginners - focus on form over reps
  • •As a compound movement, this exercise works multiple muscle groups efficiently

Muscles Worked

FrontFront view. Muscles worked: hamstrings; also abductors, adductors, calves, glutes, quadriceps
BackBack view. Muscles worked: hamstrings; also abductors, adductors, calves, glutes, quadriceps
HamstringsAbductorsAdductorsCalvesGlutesQuadriceps

Exercise Details

Category
Plyometrics
Force
push
Mechanic
compound
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Box Jump (Multiple Response) work?

Box Jump (Multiple Response) primarily targets the Hamstrings. It also works the Abductors, Adductors, Calves, Glutes, Quadriceps as secondary muscles.

What equipment do I need for Box Jump (Multiple Response)?

Box Jump (Multiple Response) requires Other.

Is Box Jump (Multiple Response) suitable for beginners?

Yes, Box Jump (Multiple Response) is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Box Jump (Multiple Response)

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Box Skip

Hamstrings

View exercise

Front Box Jump

Hamstrings

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Hurdle Hops

Hamstrings

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Knee Tuck Jump

Hamstrings

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