# Lateral Box Jump

A plyometric jump from beside a box, travelling sideways onto it and landing on both feet. Builds explosive lower-body power in the side-to-side direction.

- Intermediate · Plyometric
- Equipment: Plyo box
- HD video: https://media.seto.fit/exercises/lateral-box-jump/video/male.mp4
- HTML: https://seto.fit/exercises/lateral-box-jump/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Calves: 7/10
- Hamstrings: 5/10
- Hip abductors: 5/10
- Hip adductors: 4/10

## How to do the Lateral Box Jump

1. Stand beside the box, feet about hip to shoulder width, facing forward.
2. Quickly dip down by bending your knees, preparing for a powerful jump upwards.
3. Jump sideways onto the box, landing with both feet flat and knees bent.
4. Step down carefully, one foot at a time, to prepare for the next jump.

### Full technique — 7 steps

1. Stand beside the box with it at one side, feet about hip to shoulder width and chest facing forward.
2. Dip quickly by hinging at the hips and bending the knees into an athletic loading position.
3. Swing your arms and jump up and sideways, extending hips, knees, and ankles together.
4. Land on top of the box with both feet flat and knees bent to absorb force.
5. Keep your chest facing forward through the jump and the landing.
6. Stand tall on the box to finish the rep without letting your knees cave inward.
7. Step down one foot at a time and reset your stance before the next jump.

## Common mistakes

- Picking a box too high
- Hard, noisy landings
- Knees collapsing inward on landing
- Turning the chest toward the box
- Jumping down off the box

## Form cues

- Use an arm swing
- Land quietly
- Knees point where feet point
- Keep chest facing forward
- Step down every rep

## How much to do

- **Strength**: 3–5 sets of 3–5 reps · rest 2 min · 2 reps in reserve · lift explosively
- **Muscle growth**: 3–4 sets of 5–8 reps · rest 1 min 30 s · 3 reps in reserve · lift explosively
- **Endurance**: 2–3 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Jump Squat](https://seto.fit/exercises/resistance-band-jump-squat/)
- **Dumbbells**: [Dumbbell Frog Jump](https://seto.fit/exercises/dumbbell-frog-jump/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [In and Out Jump Squat](https://seto.fit/exercises/in-and-out-jump-squat/) — 45% of bodyweight
- Easier: [Box Jump](https://seto.fit/exercises/box-jump/) — Intermediate
- **This exercise: Lateral Box Jump — 50% of bodyweight**
- Harder: [Single to Double Leg Box Jump](https://seto.fit/exercises/single-to-double-leg-box-jump/) — 60% of bodyweight
- Harder: [Jumping Pistol Squat](https://seto.fit/exercises/jumping-pistol-squat/) — 110% of bodyweight

## Quick answers

### What muscles does the Lateral Box Jump work?

Primary: Quads 9/10, Glutes 8/10. Also works: Calves 7/10, Hamstrings 5/10, Hip abductors 5/10, Hip adductors 4/10.

### When should I do the Lateral Box Jump in a workout?

Main lift. Goes first after the warm-up, while you are fresh. ≈ 8 min with rest.

### How many sets and reps of the Lateral Box Jump?

Strength: 3–5 sets of 3–5 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 5–8 reps, rest 1 min 30 s, 3 reps in reserve. Endurance: 2–3 sets of 10–15 reps, rest 1 min, 3 reps in reserve.

### What can I do instead of the Lateral Box Jump?

Resistance bands: Resistance Band Jump Squat. Dumbbells: Dumbbell Frog Jump.

### What is an easier version of the Lateral Box Jump?

Box Jump (Intermediate), In and Out Jump Squat (45% of bodyweight).

### What is a harder version of the Lateral Box Jump?

Single to Double Leg Box Jump (60% of bodyweight), Jumping Pistol Squat (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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