{"id":42684,"date":"2022-04-20T18:26:35","date_gmt":"2022-04-20T18:26:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42684"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"box-jumps-benefits","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/","title":{"rendered":"Box Jump Benefits And Technique For Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Box_Jumps_Exercise_Benefits\" >Box Jumps Exercise Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Builds_Lower_Body_Strength\" >Builds Lower Body Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Improves_Explosive_Power\" >Improves Explosive Power<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Improves_Endurance\" >Improves Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Improves_Balance_And_Coordination\" >Improves Balance And Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Increase_Your_Vertical_Jump_Range\" >Increase Your Vertical Jump Range<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#How_To_Do_Box_Jumps\" >How To Do Box Jumps<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#To_Increase_Explosiveness\" >To Increase Explosiveness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#To_Build_Endurance\" >To Build Endurance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Tips_For_Beginners\" >Tips For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Dont_Choose_A_Box_Thats_Too_High\" >Don&#8217;t Choose A Box That&#8217;s Too High<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Dont_Jump_Off_The_Box\" >Don&#8217;t Jump Off The Box<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Land_Correctly\" >Land Correctly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Warm_Up_First\" >Warm Up First<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Progress_Gradually\" >Progress Gradually<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Box_Jump_Variations_To_Try\" >Box Jump Variations To Try<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Step-Ups\" >Step-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#One-Legged_Box_Jumps\" >One-Legged Box Jumps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Box jumps are one of the most underrated yet effective leg exercises out there. By targeting your quads, glutes, and calves all at once, they can help improve your explosive power and jump height. Plus, they\u2019re a great way to build up some serious endurance. <\/span><span style=\"font-weight: 400;\">Most beginners worry about the efficacy and safety of box jumps, but if done correctly, they\u2019re perfectly safe and an excellent way to tone your lower body. Here\u2019s everything you need to know about how to do box jumps, box jump benefits along with some beginner-friendly tips and variations.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Box_Jump_Benefits\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Box_Jump_Benefits\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Box_Jumps_Exercise_Benefits\"><\/span><strong>Box Jumps Exercise Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several reasons why your workout routine should include <a href=\"https:\/\/betterme.world\/articles\/weight-lose-tools\/\">box jumps<\/a>. Here are just a few of the benefits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Builds_Lower_Body_Strength\"><\/span><strong>Builds Lower Body Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Box jumps are an <a href=\"https:\/\/betterme.world\/articles\/how-to-jump-start-weight-loss\/\">excellent way<\/a> to build lower body strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). They target your\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quads &#8211;<\/b><span style=\"font-weight: 400;\"> these are the large muscles at the front of your thighs. They\u2019re responsible for extending your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutes &#8211; <\/b><span style=\"font-weight: 400;\">these are the muscles that make up your butt. Strong glutes are important for stabilizing your hips and keeping your lower back safe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calves &#8211;<\/b><span style=\"font-weight: 400;\"> these are the muscles on the back of your lower legs. Strong calves help you push off the ground and jump higher.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hamstrings &#8211;<\/b><span style=\"font-weight: 400;\"> these are the muscles at the back of your thighs. They help you bend your knees and extend your hips.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By targeting all of these muscle groups at once, box jumps help you build lower body strength quickly and effectively.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Explosive_Power\"><\/span><strong>Improves Explosive Power<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To jump higher, run faster, or throw further, you need explosive power. This is the ability to generate maximum force in a short period.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Box jumps are a great way to improve your explosive power because they force you to generate a lot of force quickly to jump up onto the box (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2018.01415\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of training can carry over into other exercises and activities that require explosive power, such as sprinting, playing soccer, or doing a standing <a href=\"https:\/\/betterme.world\/articles\/vegan-vs-keto\/\">long jump<\/a>.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/jump-workout\/\">Jump Workout 101: The Beginner\u2019s Guide To Plyometric Training<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Box_Jump_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-41649 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920-1024x576.png\" alt=\"box jumps benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Endurance\"><\/span><strong>Improves Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Because box jumps are a plyometric exercise, they help improve your endurance. Plyometric exercises are high-intensity movements that require quick bursts of energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637913\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By including box jumps in your workout routine, you\u2019ll train your muscles to better tolerate and recover from this type of exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can help you perform better during other endurance-based activities, such as running, cycling, or swimming.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Balance_And_Coordination\"><\/span><strong>Improves Balance And Coordination<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Box jumps also help <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-jumping-jacks-burn\/\">improve your balance<\/a> and coordination (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5140816\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This is because they require you to land in a stable position on top of the box.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you get better at box jumps, you\u2019ll be able to control your landing more effectively, which will help improve your overall balance and coordination.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Your_Vertical_Jump_Range\"><\/span><strong>Increase Your Vertical Jump Range<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to <a href=\"https:\/\/betterme.world\/articles\/40-body-fat\/\">improve your vertical jump<\/a>, box jumps are a great way to do it. By training your muscles to generate more power, you\u2019ll be able to jump higher and run faster (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/235782931_Effects_of_Depth_Jump_vs_Box_Jump_Warm-Ups_on_Vertical_Jump_in_Collegiate_vs_Club_Female_Volleyball_Players\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Box_Jump_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-40055 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png\" alt=\"box jumps benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 770w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Box_Jumps\"><\/span><strong>How To Do Box Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know all the benefits of box jumps, it\u2019s time to master the technique. There are two ways to do box jumps; to focus on explosiveness or to <a href=\"https:\/\/betterme.world\/articles\/jump-squats-benefits\/\">build endurance<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"To_Increase_Explosiveness\"><\/span><strong>To Increase Explosiveness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A box jump routine that increases your power should have 3 to 4 sets of 5 reps with several minutes of rest in between sets. When you\u2019re first starting, choose a box that\u2019s about 14 to 16 inches high. As you get stronger, you can progressively increase the box height.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"To_Build_Endurance\"><\/span><strong>To Build Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If your goal is to build endurance, aim for 3 sets of up to 20 reps, resting for only 1 minute in between sets. For this type of routine, it\u2019s best to start with a shorter box and later gradually increase the height as you get stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a step-by-step guide on how to do box jumps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in front of the box with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and hips, lowering your body into a quarter squat position. Make sure your knees are in line with your toes and that your back is straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing your arms back, then explosively jump onto the box, using your arms to help you propel yourself up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land on the box with both feet at the same time, then stand up tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step down from the box one foot at a time and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Box_Jump_Benefits\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Box_Jump_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38974 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Beginners\"><\/span><strong>Tips For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to box jumps, there are a few <a href=\"https:\/\/betterme.world\/articles\/stationary-bike-workout-plan\/\">things you should keep in mind<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Choose_A_Box_Thats_Too_High\"><\/span><strong>Don&#8217;t Choose A Box That&#8217;s Too High<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You might think you need to start with a tall box to see results, but that\u2019s not the case. Starting with a box that\u2019s too high can be dangerous. It\u2019s best to start with a short box and gradually increase the height as you get stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When the box is too high, you might land in a deep squat position, which won&#8217;t hit the correct muscles and can be hard on your knees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a short box and <a href=\"https:\/\/betterme.world\/articles\/1-month-workout-plan-to-get-ripped\/\">gradually increase<\/a> the height as you get stronger.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Jump_Off_The_Box\"><\/span><strong>Don&#8217;t Jump Off The Box<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Jumping onto the box is not the same as jumping backward. The latter can be dangerous and puts unnecessary stress on your knees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get off the box by stepping down one foot at a time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Land_Correctly\"><\/span><strong>Land Correctly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Landing the right way is key to box jumps. When you land on the box make sure both feet hit at the same time and that your knees are in line with your toes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also land lightly, with your knees bent. This will help reduce the impact on your joints and muscles.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Box_Jump_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38873 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427-1024x576.png\" alt=\"box jumps benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up_First\"><\/span><strong>Warm Up First<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you start your box jump routine, it\u2019s important to warm up <a href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\">properly<\/a>. A proper warm-up will help improve your performance and reduce your risk of injury (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3849057\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To warm up for box jumps, do a light 5-minute jog followed by some dynamic stretching. Dynamic stretches are active movements that help loosen your muscles and prepare them for exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of dynamic stretches include leg swings, high knees, and butt kicks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do a light 5-minute jog followed by some dynamic stretching before you start your box jump routine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Progress_Gradually\"><\/span><strong>Progress Gradually<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to box jumps, it\u2019s important to progress gradually.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Box height is not the only way to make this workout progressively challenging:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wear a weighted vest or ankle weights &#8211; adding weight to your body will make the box jumps more challenging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump for longer periods &#8211; instead of doing sets of 5 reps, try jumping for 30 seconds to 1 minute at a time.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the number of sets &#8211; once you can do 3 sets of 5 reps, try adding one more set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest less between sets &#8211; as you get stronger, you can reduce the amount of time you rest between sets.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/benefits-of-jump-rope\/\">Benefits Of Jump Rope For Your Workout Routine<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Box_Jump_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38872 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-1024x576.png\" alt=\"box jumps benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Box_Jump_Variations_To_Try\"><\/span><strong>Box Jump Variations To Try<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are regressions and progressions you can do to make box jumps more challenging (or easier). Here are a few variations to try:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step-Ups\"><\/span><strong>Step-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a regression variation. What this means is that it\u2019s an easier version of box jumps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do step-ups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in front of the box with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one foot on the box, then press down through that leg to raise your body onto the box. Step up until both feet are on the box.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment, then step back down with the same leg. Repeat with the other leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"One-Legged_Box_Jumps\"><\/span><strong>One-Legged Box Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a progression variation. What this means is that it\u2019s a more challenging version of box jumps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do one-legged box jumps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in front of the box with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump up with your right leg onto the box, and step back down with both feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, jump up with your left leg. Alternate legs for the desired number of reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One-legged box jumps are a more challenging version of box jumps.<\/span><\/li>\n<\/ol>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Box_Jump_Benefits\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Box jumps are a great way to build explosive power and strength. They\u2019re also a fun and challenging workout that can be done anywhere.\u00a0<\/span><span style=\"font-weight: 400;\">Just make sure to start with a lower box and progress gradually to avoid injury. And don\u2019t forget to warm up properly before you start jumping!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Box_Jump_Benefits\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Box jumps are one of the most underrated yet effective leg exercises out there. By targeting your quads, glutes, and calves all at once, they can help improve your explosive power and jump height. Plus, they\u2019re a great way to build up some serious endurance. Most beginners worry about the efficacy and safety of box [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":42685,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[158,159],"coauthors":[122],"class_list":["post-42684","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans","tag-tuesday-workouts","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Box Jump Benefits And Technique For Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"What are the \u2605 BOX JUMP BENEFITS? \u27a4 How do you do box jumps? This beginner&#039;s guide covers everything you need to know about box jumps.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Box Jump Benefits And Technique For Beginners\" \/>\n<meta property=\"og:description\" content=\"What are the \u2605 BOX JUMP BENEFITS? \u27a4 How do you do box jumps? This beginner&#039;s guide covers everything you need to know about box jumps.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1327371890.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Box Jump Benefits And Technique For Beginners\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/\"},\"wordCount\":1522,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1327371890.jpg\",\"keywords\":[\"Tuesday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Box jumps are one of the most underrated yet effective leg exercises out there. By targeting your quads, glutes, and calves all at once, they can help improve your explosive power and jump height. Plus, they\u2019re a great way to build up some serious endurance. <\/span><span style=\\\"font-weight: 400;\\\">Most beginners worry about the efficacy and safety of box jumps, but if done correctly, they\u2019re perfectly safe and an excellent way to tone your lower body. Here\u2019s everything you need to know about how to do box jumps, box jump benefits along with some beginner-friendly tips and variations.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Box Jumps Exercise Benefits<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are several reasons why your workout routine should include <a href=\\\"https:\/\/betterme.world\/articles\/weight-lose-tools\/\\\">box jumps<\/a>. Here are just a few of the benefits:<\/span>\\r\\n<h3><strong>Builds Lower Body Strength<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Box jumps are an <a href=\\\"https:\/\/betterme.world\/articles\/how-to-jump-start-weight-loss\/\\\">excellent way<\/a> to build lower body strength (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). They target your\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Quads -<\/b><span style=\\\"font-weight: 400;\\\"> these are the large muscles at the front of your thighs. They\u2019re responsible for extending your knees.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Glutes - <\/b><span style=\\\"font-weight: 400;\\\">these are the muscles that make up your butt. Strong glutes are important for stabilizing your hips and keeping your lower back safe.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Calves -<\/b><span style=\\\"font-weight: 400;\\\"> these are the muscles on the back of your lower legs. Strong calves help you push off the ground and j ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/\",\"name\":\"Box Jump Benefits And Technique For Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1327371890.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What are the \u2605 BOX JUMP BENEFITS? \u27a4 How do you do box jumps? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Box Jump Benefits And Technique For Beginners - BetterMe","description":"What are the \u2605 BOX JUMP BENEFITS? \u27a4 How do you do box jumps? This beginner's guide covers everything you need to know about box jumps.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Box Jump Benefits And Technique For Beginners","og_description":"What are the \u2605 BOX JUMP BENEFITS? \u27a4 How do you do box jumps? This beginner's guide covers everything you need to know about box jumps.","og_url":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1327371890.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Box Jump Benefits And Technique For Beginners","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/"},"wordCount":1522,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1327371890.jpg","keywords":["Tuesday Workouts","Wednesday Workouts"],"articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Box jumps are one of the most underrated yet effective leg exercises out there. By targeting your quads, glutes, and calves all at once, they can help improve your explosive power and jump height. Plus, they\u2019re a great way to build up some serious endurance. <\/span><span style=\"font-weight: 400;\">Most beginners worry about the efficacy and safety of box jumps, but if done correctly, they\u2019re perfectly safe and an excellent way to tone your lower body. Here\u2019s everything you need to know about how to do box jumps, box jump benefits along with some beginner-friendly tips and variations.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Box Jumps Exercise Benefits<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There are several reasons why your workout routine should include <a href=\"https:\/\/betterme.world\/articles\/weight-lose-tools\/\">box jumps<\/a>. Here are just a few of the benefits:<\/span>\r\n<h3><strong>Builds Lower Body Strength<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Box jumps are an <a href=\"https:\/\/betterme.world\/articles\/how-to-jump-start-weight-loss\/\">excellent way<\/a> to build lower body strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). They target your\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quads -<\/b><span style=\"font-weight: 400;\"> these are the large muscles at the front of your thighs. They\u2019re responsible for extending your knees.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutes - <\/b><span style=\"font-weight: 400;\">these are the muscles that make up your butt. Strong glutes are important for stabilizing your hips and keeping your lower back safe.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calves -<\/b><span style=\"font-weight: 400;\"> these are the muscles on the back of your lower legs. Strong calves help you push off the ground and j ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/","url":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/","name":"Box Jump Benefits And Technique For Beginners - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1327371890.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What are the \u2605 BOX JUMP BENEFITS? \u27a4 How do you do box jumps? This beginner's guide covers everything you need to know about box jumps.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1327371890.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1327371890.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/box-jumps-benefits\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"Box Jump Benefits And Technique For Beginners"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/99c0711e9a3140ac15294fc541b79452","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42684","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=42684"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42684\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/42685"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=42684"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=42684"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=42684"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=42684"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}