Start
End
Plyometrics
Lateral Box Jump
beginnerother·compound·push
Muscles Worked
Primary
Secondary
iliotibial tractobturator externusobturator internussartoriusAbductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisbiceps femorisgracilispopliteussemimembranosussemitendinosusrectus femorisvastus intermediusvastus lateralisvastus medialis
How to Perform
1
Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
2
Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
3
Bring your knees high enough to ensure your feet have good clearance over the box.
4
Land on the center of the box, using your legs to absorb the impact.
5
Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.
Alternatives to Lateral Box Jump
Same muscles, different equipment or difficulty
