Front Box Jump

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 Front Box Jump

Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
Perform a short squat in preparation for jumping, swinging your arms behind you.
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

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 Front Box Jump

Questions

What muscles does the Front Box Jump work?

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

Is the Front Box Jump 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 Front Box Jump?

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

How many sets and reps of the Front Box Jump 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).