There are two types of people in this world: those that love box jumps [1] and those who despise them. If you're in the latter group and box jumps are too harsh your knees — or you're just afraid of missing the box — we completely understand.
Instead of doing box jumps, we've curated a list of moves that will still allow you to strengthen your legs [2] and develop power. This is not a workout, so save your legs the pain and don't do all the moves at once. Instead, add two to three moves to your full-body or lower-body workouts. If you have knee issues, you may want to skip the tuck jumps and squat jumps.
Check out our favourite box-jump alternatives ahead.
Step-Up
- Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
- Step up with the right foot, then the left, bringing both feet completely onto the bench.
- To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
Dumbbell Squat
- Stand with your feet hip-width distance apart, holding a dumbbell at shoulder level, with palms facing inward.
- Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed. Keep your arms steady as you lower down.
- Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
Leg Press
- Before getting started, add weight to the machine. 25-35 pound plates on each side is a good starting point. If this is too heavy or too light feel free to adjust the weight.
- Sit on the seat and place your feet hips-width apart on the footplate.
- Once your feet are in place, press the footplate with both feet as you simultaneously disengage the safety latches on the side of the seat with your hands.
- With your feet still on the footplate, bend your knees letting the footplate come toward your body. Once your knees are at a 90-degree angle, press the footplate up and straighten your legs. Be sure not to lock your knees.
- This counts as one rep.
- Once you've completed a set, press the footplate and engage the safety latches.
Deadlift With Hex Bar
- Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
- Stand in the centre of the hex bar with your feet hip width apart.
- Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
- Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
- Squeeze your glutes at the top of the lift to ensure you get full hip extension.
- Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one rep.
Barbell Squat
- Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement.
- Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.
- Step in front of the rack, and rest the bar on your trapezius muscles (the muscle closest to your neck/upper back).
- With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards.
- Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
- With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.
Jump Squat
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat [4], then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.