Box Skip

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

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

How to do the Box Skip

You will need several boxes lined up about 8 feet apart.
Begin facing the first box with one leg slightly behind the other.
Drive off the back leg, attempting to gain as much height with the hips as possible.
Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
Then, step to the next box and repeat.

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 Skip

Questions

What muscles does the Box Skip work?

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

Is the Box Skip 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 Skip?

Good alternatives that train the hamstrings: Box Jump (Multiple Response), Front Box Jump, Hurdle Hops or Knee Tuck Jump.

How many sets and reps of the Box Skip 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).