Seated Box Jump

Quads, Glutes, CalvesPlyo Box/Bench

Seated box jumps build starting strength and explosive leg power without using momentum. This drill teaches your muscles to fire instantly from a static position.

How to do it

1Sit on a bench or box with feet shoulder-width apart, planted firmly on the floor.

2Lean slightly forward and swing your arms back.

3Drive forcefully through your feet, exploding up and onto the box.

4Land softly on top with both feet flat and knees slightly bent to absorb impact.

5Stand up fully on top of the box to complete the rep.

Common mistakes

Rocking back before jumping, which relies on momentum and ruins the static start.

Landing with straight legs or on your heels, sending harsh impact forces into your joints.

Letting your knees collapse inward during takeoff or landing.

Breathing

Inhale while seated, then exhale forcefully as you drive off the floor.

Make it harder or easier

To simplify, use a lower box height. To make it harder, increase the height of the platform.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.