TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Functional

Box Jump

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Glutes, Calves

Also hamstrings

You need

Plyo box

Plyo box setup →
How to do itPicture · 3 steps
  1. 1Swing the arms and jump up
  2. 2Land softly in a quarter squat
  3. 3Step down, don’t jump down

Most common mistake

Box so high you land in a deep squat. Height of the jump matters, not the box.

Watch a demo
B
For cycling
#14 of 16
See the full list →
Research
56
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 56
Transfer · 45%3/5
Injury protection · 30%3/5
Practicality · 25%4/5

Impact loading for bone density, which cycling lacks.

How scores work

Machine taken? Swap to

  • ABulgarian Split SquatDumbbell
  • AHack SquatMachine
  • ALeg PressMachine
  • B45° Back ExtensionBodyweight

Takes

None yet
Free account needed to post
280