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Weighted Box Jump
Expert - Cardio - Compound
Targeted Muscle Group
Upper Legs
Glutes
Lower Legs
Recommended Equipment
Dumbbell
How to do it
Performing weighted box jumps adds an extra challenge to the exercise, increasing the resistance and intensity of the movement. In regard to using weight, the following can be used to perform the movement: a weighted vest, weight plates or dumbbells.
Stand facing the box with your feet shoulder-width apart and toes pointed forward. Hold the weight securely in your hands, either in front of your body or at your sides. Keep your chest up, shoulders back, and core engaged throughout the movement. Bend your knees and lower your hips into a partial squat position. Explosively push off the ground with both feet, jumping upward onto the top of the box while holding or wearing the weight.
Swing your arms to generate momentum and propel yourself upward. Land softly on the box with both feet, ensuring your entire foot is on the box and your knees are slightly bent to absorb the impact. Focus on maintaining balance and stability upon landing. Engage your core and stabilizing muscles to control the movement. Carefully step down from the box with control, returning to the starting position while still holding the weight.
