Seated Box Jump

Seated Box Jumps

How to do seated box jumps properly for squat, deadlift and leg strength! The best plyometric exercise to jump higher and build explosive power for athletes and powerlifters!


  • Build Explosive Power
  • Teach Jumping Mechanics
  • Teach Squat Mechanics
  • Build Maximal Leg and Hip Power

Prime Movers:

  1. Hamstring Complex (Legs)
  2. Quadriceps (Legs)
  3. Glutes (Hips)
  4. Gastrocnemius (Calves)

Equipment Set-Up

Set up one or more boxes on top of each other until you reach the desired intensity and always check that it is stable to jump on before making any attempts.

The box height is useful in determining intensity as well as decreasing the stress placed upon your body during the landing phase. Always set the box to a height that is difficult, but manageable, and try to jump into the center of the structure rather than just the edge.

During all box jump variations, there should be steps set up to walk down before the next attempt. Stepping down from high box jumps greatly decreases the amount of stress placed upon your body, so you can then use most of your energy for the strength-building exercises afterward.

How To Do Seated Box Jumps


  • Stand erect with your feet in your Squat stance, or closer.
  • Begin your wind-up by quickly raising your hands overhead with your arms extended while fully extending your hips and arching your back.
  • Quickly reverse this motion by pulling your hands down, flexing your hip and lowering yourself softly onto a box set below parallel.
  • Internally rotate your hands as they extend behind your torso and allow your hips to open as you squat down onto the box.
  • Rock back onto the box slightly, the same as a box squat.

The Jump

  • Forcefully reverse your preparation motions by leaning forward as you pull your heels backward into the ground before quickly extending your ankles, knees, and hips.
  • Lead with your arms by raising your hands forward and up to further propel your body into flight.
  • Press hard into the ground during the takeoff and make sure to fully extend your hips, knees, and ankles simultaneously to get the most out of each movement.
  • While in the air, curl your knees up towards your chest and use your hands for balance.


  • Try to land softly onto the box in a Paleo Squat position.
  • Let the balls of your feet touch first to control the descent rather than stomping with your heels.
  • After landing, check your positioning before standing and walking down to prepare for the next repetition.

Things to Remember

  • Let your hands lead the movement, moving as fast as possible
  • Relax onto the box and rock back
  • Curl your heels into the ground to ascend from the box while leaning forward
  • Use your entire body in unison to get the most force production
  • Land softly on the box
  • Step down safely from the box to prevent unnecessary joint and muscle damage 

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