Lateral Box Jump

Also called side box jump, lateral jump onto box and lateral box jumps.

Works

Adductors, plus side glutes, calves, glutes, hamstrings and quads

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.

1. Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
2. Bring your knees high enough to ensure your feet have good clearance over the box.
3. Land on the center of the box, using your legs to absorb the impact.
4. Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

Cues

• Box at your side.
• Quick dip, jump up and over.
• Land soft in the box center.
• Step down, repeat.

Common mistakes

• Box too high.
• Landing with stiff knees.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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