Lateral Box Jump
Description
The lateral box jump is a plyometric exercise where you jump sideways from the floor onto a box, landing in a partial squat. The lateral movement pattern develops sideways power that carries over to sports requiring cutting, lateral agility, and change-of-direction speed. It also trains the often-neglected hip abductors more than vertical jumps.
Muscle Group
Equipment Required
Lateral Box Jump Instructions
- Stand sideways to a sturdy plyo box, with the box on your right side. Use a lower box than you would for vertical box jumps.
- Stand 12 to 18 inches from the side of the box with feet hip-width apart.
- Brace your core and dip into a partial squat, loading your right side for the jump.
- Explosively jump laterally to your right, driving off both feet. Swing your arms to help generate momentum.
- Pull your knees up toward your chest mid-air to clear the box.
- Land softly on top of the box with both feet flat, knees slightly bent, and torso upright.
- Stand fully tall, then step back down to the floor on the same side or the opposite side.
- Repeat for the desired number of reps. Switch sides halfway through your set or set to set.
Lateral Box Jump Form & Visual
Lateral Box Jump Benefits
- Builds explosive lateral (sideways) power
- Trains the hip abductors more than vertical jumps
- Develops athletic change-of-direction ability
- Improves balance and stability through unilateral landing
- Carries over to sports requiring cutting and lateral agility
- Excellent warm-up before athletic training
Lateral Box Jump Muscles Worked
- Quadriceps
- Gluteus maximus and gluteus medius
- Hamstrings
- Adductors
- Calves
- Hip flexors
- Core (anti-rotation, stabilizer)
Lateral Box Jump Variations & Alternatives
- Box Jump (vertical)
- Single-Leg Box Jump
- Box Jump Down with 1-Leg Stabilization
- Lateral Hop Over (no landing on box)
- Single-Leg Lateral Box Jump
- Lateral Box Jump with Hold (3-sec landing pause)
- Lateral Step-Up
- Skater Hop (no box)
