Box Jump (Multiple Response)

A beginner plyometrics exercise for the hamstrings, done with a other equipment.

Box Jump (Multiple Response): finishing position

Main muscles: Hamstrings
Also works: Glutes, Quads and Calves
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Box Jump (Multiple Response)

Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
Immediately drop or jump back down to the original starting place; then repeat the sequence.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Box Jump (Multiple Response)

Questions

What muscles does the Box Jump (Multiple Response) work?

Mainly the hamstrings, with the glutes, quads and calves helping.

Is the Box Jump (Multiple Response) good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Box Jump (Multiple Response)?

Good alternatives that train the hamstrings: Box Skip, Front Box Jump, Hurdle Hops or Knee Tuck Jump.

How many sets and reps of the Box Jump (Multiple Response) should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).