Box Skip
The Box Skip 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 Skip
- 1
You will need several boxes lined up about 8 feet apart.
- 2
Begin facing the first box with one leg slightly behind the other.
- 3
Drive off the back leg, attempting to gain as much height with the hips as possible.
- 4
Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
- 5
Then, step to the next box and repeat.
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 Skip work?
The Box Skip primarily works the Hamstrings. Secondary muscles include the Abductors, Adductors, Calves, Glutes, Quadriceps, which assist during the movement.
Is the Box Skip good for beginners?
Yes, the Box Skip is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Box Skip?
You need other to perform the Box Skip. Most commercial gyms will have this available.
Track Your Progress
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