Lateral Box Jump

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

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

How to do the Lateral Box Jump

Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
Bring your knees high enough to ensure your feet have good clearance over the box.
Land on the center of the box, using your legs to absorb the impact.
Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

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 Lateral Box Jump

Questions

What muscles does the Lateral Box Jump work?

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

Is the Lateral 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 Lateral Box Jump?

Good alternatives that train the quads: Bench Sprint, Depth Jump Leap, Front Cone Hops (or hurdle hops) or Lateral Cone Hops.

How many sets and reps of the Lateral 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).