Functional Fitness · Conditioning · Calisthenics
Lateral Box Jump-Over
The lateral box jump-over is a sideways jump onto a box followed by a step down on the opposite side. It trains leg power, side-to-side coordination, and landing control.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand beside the box with your feet hip-width apart, one side facing the box.
- Bend your hips and knees into a shallow squat.
- Swing your arms upward.
- Jump sideways onto the box.
- Land with both feet fully supported, bending your hips and knees to absorb the impact.
- Pause until you feel balanced.
- Step down onto the opposite side, one foot at a time.
Form cues
- Push off both feet together
- Keep your chest tall
- Exhale as you take off
Common mistakes
- Knees collapsing inwardKeep your knees pointing in the same direction as your toes throughout takeoff and landing.
- Landing near the edgeAim for the center of the box rather than barely clearing its nearest edge.
- Turning toward the boxKeep your chest facing the same direction throughout the crossing so the jump stays lateral.
Safety
Catching a foot on the box can cause a fall or shin injury. An unstable landing, especially when fatigued, can strain your ankles or knees.
- Use a stable box on nonslip flooring with clear space on both sides.
- Start with a height you can clear comfortably without pulling your knees tightly toward your chest.
- End the set if your clearance or landing control deteriorates.
- Avoid immediately rebounding into another jump from the floor.
Choose lateral step-overs or seek advice from a physiotherapist first if you have ankle, knee, or hip pain, or difficulty balancing on landings.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Plyometric Box
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps per side
- Rest
- 1 min 30 sec
Count each complete crossing as one rep, alternating directions between reps.