Lateral Box Jump
Primary
Plyometrics
Secondary
Quadriceps, Glutes, Adductors
Equipment
Box
Difficulty
Intermediate
Type
Squat
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The Lateral Box Jump is a plyometric squat pattern movement that primarily targets your plyometrics. Use for lateral power development. Great for athletes needing direction change ability.
Everything You Need to Know About the Lateral Box Jump
The Lateral Box Jump is a intermediate difficulty exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lateral power development. Great for athletes needing direction change ability. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes with solid bilateral box jump technique. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Lateral Box Jump — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Lateral Box Jump?
- 1
Stand sideways to a box with the box on your right side.
- 2
Lower into a quarter squat position.
- 3
Explode laterally, pushing off both feet.
- 4
Land softly on top of the box with both feet.
- 5
Step down on the opposite side and repeat.
What are the best tips for the Lateral Box Jump?
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.
Common Lateral Box Jump mistakes
Jumping forward instead of laterally.
Squatting patterns like the Lateral Box Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Landing on the edge of the box.
Squatting patterns like the Lateral Box Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Not using arms for momentum.
Bouncing or using momentum during the Lateral Box Jump takes work away from your Quadriceps and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Using a box that is too high.
Squatting patterns like the Lateral Box Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Lateral Box Jump — who it's best for
Intermediate athletes with solid bilateral box jump technique.
How to Program the Lateral Box Jump
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 4-6 reps per side. Rest 60 seconds between sets.
What are good alternatives to the Lateral Box Jump?
Lateral Bound
Skater Hop
Box Jump
Other Variations
- Single-Leg Lateral Box Jump
- Lateral Box Jump Over
- Continuous Lateral Box Jumps
- Lateral Box Jump to Stick
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Lateral Box Jump — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master frontal box jumps first.
- Use lower box than front jumps.
- Step down carefully.