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Hamstrings

Box Jump (Multiple Response)

Box Jump (Multiple Response) (Start)Box Jump (Multiple Response) (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePush

A plyometric drill of several consecutive box jumps with a quick rebound between each.

Plyometrics
Primary musclesHamstrings
Secondary musclesAbductorsAdductorsCalvesGlutesQuadriceps

Energy burned

≈ 42 kcalFor 3 × 8–12, rest 90s · ≈ 7.3 kcal/min

Estimate range 31–52 kcal (±25 %)

Muscle mass worked30 %
Effort during a set13.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set a stable box in front of you at a safe height.
  2. 2Stand a foot back with feet hip-width apart.

How to perform

  1. 1Swing your arms and jump onto the box.
  2. 2Step or jump down quietly.
  3. 3Rebound immediately into the next jump.
  4. 4Repeat for the planned number of jumps.

Alternatives

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Stretches for Hamstrings

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