Plyometrics

Front Box Jump

The front box jump is a beginner plyometrics exercise for your hamstrings, using other.

Main muscles
Hamstrings
Also works
Abductors, Adductors, Calves, Glutes, Quads
Equipment
Other
Level
Beginner
Front Box Jump, starting position
Start
Front Box Jump, end position
Finish

How to do it

  1. Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
  2. Perform a short squat in preparation for jumping, swinging your arms behind you.
  3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
  4. Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

Alternatives to the front box jump

Back extension Back extension bench Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Glute bridge Body weight Leg curl Leg curl