Legs · Bodyweight
Box Drop 2 Foot Land
How to do the box drop 2 foot land, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on top of a low box with your feet hip-width apart. Step off the edge and drop down, landing on both feet at once in an athletic stance with knees and hips bent to absorb the force. Stick the landing and hold it briefly before stepping back up.
- 1Quads, glutes, and calves soaking up the impact as you land
- 2Both feet hitting the ground at the same time and sticking
- 3Knees tracking over your toes as you absorb and freeze
Common mistakes
- Landing stiff-legged instead of sinking into the landing
- Letting your knees cave inward on contact
- Jumping out rather than dropping straight down off the box
Muscles worked
The box drop 2 foot land mainly works the quads and glutes, with the hamstrings, calves, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the box drop 2 foot land 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 June 2026.