Primary
Plyometrics
Secondary
Quadriceps, Glutes, Adductors
Equipment
Box
Difficulty
Intermediate
Type
Squat
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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.
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.
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.
The Lateral Box Jump is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes with solid bilateral box jump technique. Focus on proper technique and consider starting with easier variations.
For the Lateral Box Jump, the recommended approach depends on your goals. 3-4 sets of 4-6 reps per side. Rest 60 seconds between sets. For strength, use 3-5 reps per side. For muscle growth, perform 5-8 reps per side. For endurance, complete 8-10 reps per side.
The Lateral Box Jump typically requires a box, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.