Squat Jump on Box

The squat jump on box is a plyometric drill that trains explosive leg power by turning a squat into a jump that finishes on a raised platform. It targets the quads, hamstrings and glutes, while the core works throughout to keep the torso stable in the air and on landing. What makes it different from a standard box jump? The starting position. You drop into a squat before leaving the floor, so the jump begins from deeper hip and knee angles and asks more of the stretch-shortening cycle than a shallow dip does. Landing quality is the whole exercise. Your feet should meet the box quietly, knees bending to absorb the impact rather than staying locked, and that same soft landing is what protects the knees when you hop back down. Pick a box you can clear with room to spare rather than the tallest one in the gym, and end the set as soon as your landings turn loud or heavy.