Primary
Plyometrics
Secondary
Quadriceps, Glutes, Adductors
Equipment
Box
Difficulty
Intermediate
Type
Squat
See how Lateral Box Jump could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Lateral box jumps develop power in the frontal plane—essential for change of direction, cutting, and lateral movement in sports. This exercise trains the hip abductors and adductors to generate and control force during lateral movement.
When to use it
Use for lateral power development. Great for athletes needing direction change ability.
Who it's for
Intermediate athletes with solid bilateral box jump technique.
Push off evenly with both feet, driving laterally rather than just up. Land with soft knees in the center of the box and step down on the opposite side to reset.
Browse all plyometrics exercises
Also targets: Quadriceps, Glutes, Adductors
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Stand sideways to a box with the box on your right side.
Lower into a quarter squat position.
Explode laterally, pushing off both feet.
Land softly on top of the box with both feet.
Step down on the opposite side and repeat.
Push off evenly with both feet.
Land with soft knees in the center of the box.
Use arms for balance and momentum.
Start with a lower box height.
Use lateral box jumps for change-of-direction training and lateral power development. Program 3-4 sets of 4-6 reps per side with full recovery. Start with lower boxes than you use for frontal jumps.
Jumping forward instead of laterally.
Squatting patterns like the Lateral Box Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Landing on the edge of the box.
Squatting patterns like the Lateral Box Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Not using arms for momentum.
Bouncing or using momentum during the Lateral Box Jump makes the movement harder to control and can shift work away from your Quadriceps. Use a load you can move smoothly through the intended range.
Using a box that is too high.
Squatting patterns like the Lateral Box Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Intermediate athletes with solid bilateral box jump technique.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 4-6 reps per side. Rest 60 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Lateral Box Jump could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Lateral Box Jump
The Lateral Box Jump primarily targets the Quadriceps, Glutes, making it an effective exercise for plyometrics development. Secondary muscles worked during the Lateral Box Jump include Adductors, Abductors, providing additional training stimulus. Stabilizer muscles engaged include Core, Ankle Complex.
Our library labels Lateral Box Jump as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Lateral Box Jump. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Lateral Box Jump is a box. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Lateral Box Jump include: Lateral Bound, Skater Hop, Box Jump. These exercises target similar muscle groups as the Lateral Box Jump and can be used as substitutes based on your equipment availability, gym setup, or training preferences.