quads
Box jump
Explosive lower-body power and control.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand a short step from a sturdy box with feet hip-width apart.
- Dip into a quarter squat and swing your arms back.
- Drive through your legs and jump up onto the box.
- Land softly in a quarter squat with knees bent and chest tall.
- Step back down one foot at a time and reset.
Beginner tips
- Land softly with bent knees to absorb the impact.
- Step down off the box, do not jump down.
- Keep reps low and rest fully so every jump is explosive.
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