Legs · Bodyweight
Box Drop Jump
How to do the box drop jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Stand on top of a low box with your feet shoulder-width apart and your toes near the edge. Step off and drop down to the floor, landing softly on the balls of both feet with your knees slightly bent. The instant you touch down, reverse the force and explode straight back up as high as you can, minimizing your time on the ground.
- 1Feel your legs absorb the landing then spring back instantly
- 2Spend as little time on the ground as possible between drop and jump
- 3Drive through your quads and glutes on the rebound
Common mistakes
- Don't jump up or out off the box; step off and drop straight down
- Avoid a slow, heavy landing; react and rebound quickly
- Don't let your knees cave in when you hit the floor
Muscles worked
The box drop jump mainly works the quads, with the glutes, calves, lower back, and hamstrings assisting.
- QuadsPrimary
- GlutesSupport
- CalvesSupport
- Lower BackSupport
- HamstringsSupport
- Lower AbsMinor
Kovo programs the box drop jump 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.