By Maggie Fazeli Fard |

The box jump is easy to love — and hate. It’s fantastic for building lower-body power, speed, and strength. As a test of plyometric prowess, it’s a high-level physical and mental challenge.

Still, this go-to plyo move has earned a bad rap, as it’s seen by many  as an invitation to Achilles-tendon tears and shredded shins. The trouble comes when people push too hard, move too fast, or use sloppy form. Read on to learn how to box-jump safely, so you can make it a regular exercise in your strength routine.


  1. Perform eight jumps. Rest for one minute before repeating for two or three total sets.


To get the most out of the box jump and avoid injury, consider the following tips:

  1. your hip pop by performing different power moves, such as jump squats and med-ball slams

This article has been updated. It originally appeared in the July-August 2018 issue of Experience Life.

If box jumps aren’t in your wheelhouse, try one of the following variations. The step-up in a modification that eliminates the jump without sacrificing strength-building. The lateral hop, squat jump, and med ball slam are plyo moves that keep you squarely on the ground.Step-Ups aren’t easier as much as they are more focused on building hip, leg, and glute strength while eliminating the high impact and fear factor of box jumps.

BREAK IT DOWN: The Overhead Squat

5 Truths About SelfCare