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

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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 functional
#15 of 44
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Research
66
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 66
Transfer · 45%4/5
Injury protection · 30%2/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • AFront SquatBarbell
  • APush PressBarbell
  • AKettlebell SwingKettlebell
  • SPull-UpBodyweight

Takes

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