Front Box Jump

Front Box Jump is a compound plyometrics exercise using other that trains the hamstrings.

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Primary muscles: Hamstrings

Secondary muscles: Abductors, Adductors, Calves, Glutes, Quadriceps

How to do it

1. Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
2. Perform a short squat in preparation for jumping, swinging your arms behind you.
3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
4. Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Front Box Jump from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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