Legs · Box
Box Depth Jumps
How to do the box depth jumps, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Box
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Plyometric
How to do it
Step off a box and immediately jump as high as possible upon landing. Land softly and step back onto the box. Repeat for desired reps.
- 1Feel your legs absorbing the impact as you step off a platform and immediately jump up
- 2Use your glutes and quads to explode vertically after the landing
- 3Keep your core tight and land softly with bent knees
Common mistakes
- Avoid stiff-legged landings; absorb with the hips and knees
- Don't pause excessively between the drop and jump; minimize ground contact time
- Avoid leaning forward or letting knees cave inward
Muscles worked
The box depth jumps mainly works the quads and glutes, with the hamstrings, calves, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Upper AbsMinor
Kovo programs the box depth jumps for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.