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Adductors

Lateral Box Jump

Lateral Box Jump (Start)Lateral Box Jump (End)
LevelBeginnerEquipmentOtherMechanicCompoundForcePush

A plyometric exercise where you jump sideways onto a box and back off.

Plyometrics
Primary musclesAdductors
Secondary musclesAbductorsCalvesGlutesHamstringsQuadriceps

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.2 kcal/min

Estimate range 31–51 kcal (±25 %)

Muscle mass worked30 %
Effort during a set13.2 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 beside a sturdy box about knee height.
  2. 2Keep your feet shoulder-width apart.

How to perform

  1. 1Swing your arms and jump sideways onto the box.
  2. 2Land softly with both feet and bent knees.
  3. 3Step or hop back down.
  4. 4Reset and repeat.

Stretches for Adductors

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