Lateral Box Jump
The Lateral Box Jump is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Adductors, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The adductors handles the primary load during this movement. The abductors and calves and glutes and hamstrings and quadriceps assist as stabilizers throughout the range of motion.
How to Lateral Box Jump
- 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.
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 Lateral Box Jump work?
The Lateral Box Jump primarily works the Adductors. Secondary muscles include the Abductors, Calves, Glutes, Hamstrings, Quadriceps, which assist during the movement.
Is the Lateral Box Jump good for beginners?
Yes, the Lateral Box Jump is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Lateral Box Jump?
You need other to perform the Lateral Box Jump. Most commercial gyms will have this available.
Track Your Progress
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