Quick Answer
Repetitive Box Jump is a beginner plyometrics exercise that targets your hamstrings and quadriceps. It uses a other. Stand facing sturdy box.
Video Tutorial
How to Perform the Repetitive Box Jump
- 1
Stand facing sturdy box.
- 2
Perform box jump: squat slightly, swing arms, jump explosively onto box, land softly.
- 3
Immediately jump back down off box, landing softly.
- 4
Without pausing, rebound immediately into the next jump onto the box.
- 5
Focus on quick ground contact time and continuous jumping.
- 6
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Repetitive Box Jump isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Repetitive Box Jump work?
The Repetitive Box Jump primarily works your hamstrings and quadriceps. Secondary muscles include the abductors, adductors, calves and glutes.
What equipment do I need for the Repetitive Box Jump?
The Repetitive Box Jump needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Repetitive Box Jump suitable for beginners?
Yes. The Repetitive Box Jump is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Repetitive Box Jump should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Repetitive Box Jump every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.