Physical Therapy Videos Put Together By Real Orthopedic Specialists To Help You Recover And Stay Injury-Free.
Strengthen The Muscles That Move The Knees, Ankles and Hips.
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For this exercise, you will need a sturdy box, bench, stool or similar platform measuring at least 12″ in height.
- Begin standing upright with feet spread hip-width apart while facing the box.
- Now jump up onto the box by bending at the hips and knees. Keep your hips and knees bent while landing, this will ensure a soft and quiet landing that will absorb the force of impact. Ensure that your knees remain over your ankles and behind your toes at landing.
- Step down an repeat as your ability allows. Rest between sets as needed. Strive for 2-3 sets of 5-8 reps for best results.
What are the benefits of Box Jumps?
The biggest benefit of the box jump, is that it improves the reaction of fast-twitch muscle fibers throughout the body. The higher and more explosive you jump; the more your muscles are activated.
Box Jumps are a great addition to your quadriceps training as they activate the fast-twitch muscle fibers that are not usually hit during leg presses and leg extensions. This exercise requires your leg and core muscles to contract quickly, so you can generate maximum force with each leap. Additionally, the step down phase is the most important part of a plyometric activity as it helps decrease the risk of injury and increase your ability to make sudden stops*.
Finally, Box Jumps are very demanding on the metabolic system, making them a great exercise to incorporate into your weight-loss training.