Box Jump (Multiple Response)
The Box Jump (Multiple Response) is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The abductors and adductors and calves and glutes and quadriceps assist as stabilizers throughout the range of motion.
How to Box Jump (Multiple Response)
- 1
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.
- 2
Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
- 3
Immediately drop or jump back down to the original starting place; then repeat the sequence.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Box Jump (Multiple Response) work?
The Box Jump (Multiple Response) primarily works the Hamstrings. Secondary muscles include the Abductors, Adductors, Calves, Glutes, Quadriceps, which assist during the movement.
Is the Box Jump (Multiple Response) good for beginners?
Yes, the Box Jump (Multiple Response) is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Box Jump (Multiple Response)?
You need other to perform the Box Jump (Multiple Response). Most commercial gyms will have this available.
Track Your Progress
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