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Hamstrings

Front Box Jump

Front Box Jump (Start)Front Box Jump (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePush

A plyometric jump forward and up onto a box, landing softly with both feet to build explosive leg power.

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. 1Stand facing a sturdy box a short step away with your feet hip-width apart.
  2. 2Choose a height you can land on comfortably.
  3. 3Keep your arms ready to swing.

How to perform

  1. 1Swing your arms back and dip into a quarter squat.
  2. 2Explode upward, swinging your arms forward and jumping onto the box.
  3. 3Land softly with both feet and bent knees.
  4. 4Stand tall, then step down carefully and reset.

Alternatives

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Stretches for Hamstrings

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