Instructions

1

Stand on the bench with feet hip-width apart, maintaining an upright posture with neutral spine, arms at sides or in running position, and core engaged

2

Position body weight evenly distributed on the bench surface, engage core muscles, and prepare for explosive movement by slightly flexing knees

3

Lower body by stepping back off the bench one foot at a time, landing softly on the ground with controlled deceleration, allowing knees to flex and absorb impact

4

Drive through heels and extend legs powerfully to jump back up onto the bench, landing simultaneously on both feet with control, then reset position for next repetition

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Calves, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Quadriceps, the Lateral Box Jump is an excellent addition to your routine. The mechanics of this Cardio exercise specifically bias the Plyometrics, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.

Pro Tips

If you feel this primarily in your joints rather than the Quadriceps, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Calves, Core Stabilizers to maintain control of the Body weight.

Exercise Variations

Dumbbell Lateral Box Jump
Cable Lateral Box Jump
Banded Lateral Box Jump

Beginner Tips

If you are new to the Lateral Box Jump , focus on mastering the movement pattern with zero weight before adding Body weight.

Lateral Box Jump