Plyometric exercises involve jumping or explosive movement. They are a popular way to build explosive strength, power, and agility. Of the plyometric exercises, box jumps are one of the most popular exercises for building fast-twitch muscles in the legs and glutes. They improve your muscle endurance, power, agility, core strength, and cardiovascular fitness.
Unfortunately, box jumps can also be a common source of frustration, pain, and injury for some lifters. Lifters often report scraped shins, sore knees, or painfully failed reps when doing box jumps. If you aren’t quite ready for box jumps, are managing an injury, or don’t have a plyometric box available, here is our list of the best box jump alternatives.
Table of Contents
- 1 The 10 Best Box Jump Alternatives
- 2 Reasons to Choose a Box Jump Alternative
- 3 Muscles Worked by Box Jumps
- 4 Box Jump Alternatives: FAQs
- 5 Other Alternative Exercises
- 5.1 The 9 Best Lunge Alternatives
- 5.2 The 10 Best Bulgarian Split Squat Alternatives
- 5.3 The 10 Best Bench Press Alternatives
- 5.4 The 8 Best Tricep Dip Alternatives
- 5.5 The 10 Best Romanian Deadlift Alternatives
- 5.6 The 10 Best Glute Bridge Alternatives
- 5.7 The 9 Best Pendlay Row Alternatives
- 5.8 The 12 Best Pull-Up Alternatives
- 5.9 The 8 Best Hammer Curl Alternatives
- 5.10 The 10 Best Overhead Press Alternatives
- 5.11 The 8 Best Ab Rollout Alternatives
- 5.12 The 10 Best Dumbbell Pullover Alternatives
- 5.13 The 8 Best Decline Bench Press Alternatives
- 5.14 The 9 Best Leg Press Alternatives
- 5.15 The 10 Best Plank Alternatives
The 10 Best Box Jump Alternatives
- Squat Jumps
- Broad Jumps
- Trap Bar Deadlift
- Tuck Jumps
- Weighted Step Ups
- Skater Hops
- Squats
- Kneel to Squat
- Lunges
- Thrusters
1. Squat Jumps
When to Perform Squat Jumps
Squat jumps are the ideal alternative to box jumps. They are almost the same movement, starting with a bodyweight squat and finishing with a vertical jump. The only difference is there is no box or bench to jump onto. Squat jumps are a good alternative for beginners, lifters with knee issues, and people with limited access to equipment. Removing the need to reach a certain height to jump onto the box makes the exercise more beginner-friendly and eliminates the risk of scraping your shins. Work on increasing your squat jump height to prepare for box jumps.
How to Perform Squat Jumps
- Stand tall with your chest up and your feet firmly planted hip-width distance apart.
- Push your hips back and bend your knees to lower into a squat until your thighs are parallel to the ground.
- Pause at the bottom of the squat while keeping tension in the legs and glutes.
- Drive through your feet and squeeze your glutes as hard as possible to jump vertically into the air. You can swing your arms to generate momentum if needed.
- Land with a soft bend in your knees to soften the impact. Bend your hips, knees and ankles to return to a squat.
- Repeat for the desired number of sets and reps.
For a visual aid, check out this video from the Fitness Blender demonstrating the correct form for a squat jump.
Tips for Squat Jumps
Squat jumps don’t need to be as deep as a regular squat. Parallel to the ground is an adequate range of motion for this exercise. Going any deeper can make it difficult to generate the power needed to come out of the squat with an explosive vertical jump.
2. Broad Jumps
When to Perform Broad Jumps
Broad jumps are a great alternative to box jumps as they explosively use the same muscle groups, without the intimidating height of a vertical jump. Broad jumps increase your explosive strength and get you comfortable with the movement pattern of jumping. You can use your arms to generate momentum and push yourself to jump further each time.
How to Perform Broad Jumps
- Stand tall with your feet hip-width distance apart. Keep your core engaged and your knees softly bent throughout the exercise.
- Tilt your torso forward and swing your arms up above your head.
- Swing your arms down as you bend your hips, knees and ankles into a half-depth squat.
- Quickly throw your arms forward and push through your feet to leap forward as far as you can.
- Land on flat feet with bent knees.
- Reset and repeat for the desired number of reps, time or distance.
For a visual aid, check out this video from PureGym demonstrating how to perform a broad jump.
Tips for Broad Jumps
Broad jumps impact the joints more than other plyometric exercises, including the box jump. Broad jumps involve jumping forward as far as you can, which requires braking or ‘shearing’ force in the knee joint to stop the forward momentum. Always land with a generous bend in your knees to reduce knee pain, and if you find broad jumps exacerbate an injury, choose a different exercise.
3. Trap Bar Deadlift
When to Perform Trap Bar Deadlifts
Trap bar deadlifts are a great way to build size and strength in the quads, glutes, and hamstrings, all of which are involved in a box jump. Trap bar deadlifts are an effective alternative to box jumps that can be performed with minimal impact. They encourage powerful leg drive and can be loaded with heavy weights without straining the knee joint or lower back.
Not familiar with trap bar deadlifts? Check out our article on trap bar deadlifts vs barbell deadlifts.
How to Perform Trap Bar Deadlifts
- Load your trap bar with bumper plates on either side to ensure the handles are high enough to reach without leaning too far forward.
- Stand inside the hexagon of the trap bar between the handles with your feet roughly between hip and shoulder-width apart.
- Bend your knees to grip the handles on either side of you. Your palms should face your body to maintain a neutral wrist position. Keep your hands in line with your legs so that they are not too far forward or back on the handles.
- Engage your lats and pull your shoulders back to take slack out of the arms.
- Lower your hips and keep your gaze out and slightly in front of you.
- Drive through your legs to lift the entire body as one unit until you come to a standing position.
- Keeping the torso steady and braced, reverse the movement to lower the back to the ground.
- Repeat for the desired number of repetitions.
For a visual aid, check out this video from Rogue Fitness demonstrating the correct form for a trap bar deadlift.
Tips for Trap Bar Deadlifts
Grip the trap bar handles firmly and keep tension in your arms before deadlifting the weight. Avoid rounding your back or tucking your pelvis too much, which can compress the spine. Let the back follow its natural curvature while remaining braced and stable by engaging your front and back core muscles.
4. Tuck Jumps
When to Perform Tuck Jumps
Tuck jumps are the perfect alternative to box jumps if you want to build explosive power and increase your maximum vertical jumps. Tuck jumps don’t require any equipment and target the same muscle groups as a box jump. Additionally, they improve your stamina and confidence for box jumps in the future.
How to Perform Tuck Jumps
- Stand tall as if you were about to do a bodyweight squat. Plant your feet at a hip-width distance and brace your abdominals.
- Bend your knees, hips, and ankles and lower into a half-depth squat. You can swing your arms back to generate momentum if desired.
- Press through your feet with force to come up quickly and jump as high as you can into the air while tucking your knees into your chest.
- Land with soft knees and immediately lower into a half squat to absorb the impact and avoid straining your joints.
- Repeat for the desired number of sets and reps.
For a visual aid, here’s a useful video demonstrating the proper form for a tuck jump.
Tips for Tuck Jumps
Make this exercise harder by pausing at the bottom of the squat. Pausing eliminates momentum and forces your muscles to work harder to jump into the air. Experiment with adding a weight vest for added resistance once you can do multiple sets of bodyweight tuck jumps.
5. Weighted Step Ups
When to Perform Weighted Step Ups
Step-ups are a great way to get comfortable with height in your training program. They build lower body strength and are less intimidating for beginners than plyometric box jumps. Start with lower boxes and work up to higher platforms to build strength, mobility, and confidence. You can do this exercise with dumbbells, kettlebells, a barbell, or just your body weight.
How to Perform Weighted Step Ups
- Prepare for the movement by loading a barbell across your shoulders or holding dumbbells or kettlebells at your sides.
- Stand in front of a stable platform like a flat bench or box. Choose a platform height you can step onto safely without losing your balance. You should be able to maintain an upright spine and neutral pelvis when stepping onto the platform.
- Tuck your chin and gaze straight ahead to protect your upper spine. Brace your abdominals and pre-tension your legs and glutes.
- Step one foot onto the platform. Ensure your knee doesn’t move in front of your toes and that your leg is bent at 90 degrees. Push evenly throughout your entire foot.
- Push down into your elevated foot to lift your back leg off the floor. Squeeze your quads and glutes to complete the exercise so both feet are on the platform.
- Maintain a strong core and neutral spine as you reverse the exercise. Bend your knees and soften your hips and ankles as you step down from the platform.
- Repeat on the same side, or alternate legs for each rep.
- Perform an even amount of reps and sets per side.
For a visual aid, check out this video demonstrating the correct form for a weighted step-up.
Tips for Weighted Step Ups
Your front leg should do all of the work for this box jump alternative. Your back leg should trail behind you without pressing off the floor to assist the exercise. Tilt your torso forward slightly to keep your weight centered on your front foot. Once comfortable with the exercise, experiment with increasing your tempo to prepare for box jumps.
6. Skater Hops
When to Perform Skater Hops
Skater hops are a great way to practice in different planes by getting your body accustomed to quickly changing direction and using fast-twitch muscle fibers. They increase your cardiovascular fitness and agility and strengthen your lower body for other jumping exercises. You can use skater hops as a warm-up or a finisher for your lower body day to get a great burn in your legs, glutes, and core.
How to Perform Skater Hops
- Stand tall with your feet hip-width distance apart and your toes pointing forward.
- Bend your knees and push through your left glute to jump as far as you can to the right. Swing your arms in the same direction as you jump to create momentum as if you were skating.
- Land with soft knees and in a semi-squat position to absorb the impact. Land in this way for each rep.
- Push through your right glute and foot to leap to the left.
- Repeat for the desired number of sets and reps.
Check out this useful video from Built Lean for a visual guide to performing skater hops.
Tips for Skater Hops
Skater hops require strong side glutes and outer hips to perform safely. Make sure you can do this exercise without your knees caving in to avoid injury and reap the benefits of skater jumps. Start slowly to get used to the motion, then increase your speed and how far you jump from side to side. For added resistance for the abductors and side glutes, add a resistance band around your upper thighs while leaping from side to side.
7. Squats
When to Perform Squats
The traditional squat is a great low-impact alternative to box jumps. You can build impressive strength in your legs and glutes without the impact of jumping onto an elevated platform. Experiment with faster tempos to generate more power. Pause at the bottom of the squat before standing up with speed to develop your explosive strength and power. Since a box jump is essentially a squat followed by a vertical jump, perfecting your squat is a great way to get ready for box jumps.
How to Perform Squats
- Stand tall with your chest up, and your feet firmly planted hip-width distance apart.
- Push your hips back and bend your knees to lower into a deep squat. Go as low as you can without letting your knees cave in or your heels lift off the floor.
- Pause at the bottom of the squat while keeping tension in the legs and glutes.
- Drive through your feet and squeeze your glutes to stand back up.
- Repeat for the desired number of sets and reps.
For a visual guide to the air squat, here’s a useful video from Scott Herman Fitness.
Tips for Squats
Keep your knees in line with your toes throughout the exercise. Once comfortable with bodyweight squats, add weight to build more strength and power. Maintain tension and control when squatting and avoid bouncing out of the bottom of each rep.
8. Kneel-to-Squats
When to Perform Kneel-to-Squats
Kneel-to-squats are a complex exercise that will improve your mobility and strength. They are a great alternative to box jumps as they target the same muscle groups. Kneel-to-squats are low impact but highly effective and exhausting for the lower body. You can do these with just your body weight, dumbbells, kettlebells, or barbells for added resistance and difficulty.
How to Perform Kneel-to-Squats
- Begin kneeling with your knees stacked directly under your hips. Clasp your hands together and rest them across your chest.
- Draw your shoulder blades down and together. Brace your abdominals and tuck your chin.
- Shift your weight onto your right knee and bring your left foot into a squat position. Push your weight into your left foot and move your right foot into a squat position. You should now be at the bottom of a squat with your legs, glutes, and core engaged.
- Shift your weight to your right foot and return your left knee to the ground. Transfer your weight to your left knee and move your right knee to the ground. You should now be in your starting position, kneeling on the ground with a tall spine.
- Repeat for the desired number of reps and sets.
For a visual aid, here’s a useful video demonstrating the kneel to squat.
Tips for Kneel-to-Squats
Switch which leg leads the exercise for each set to avoid muscular imbalances. Make sure you keep your chest up and your gaze straight ahead to maintain a neutral spine. Once comfortable with this exercise, you can add weight by holding dumbbells or kettlebells. Pad the ground with a towel or gym mat to avoid knee discomfort.
9. Lunges
When to Perform Lunges
Lunges are a great no-impact alternative to box jumps that strengthen all of the same muscle groups. Lunges are variable and great at strengthening each leg independently while also working your core and coordination.
Not into lunges? Check out our list of the best lunge alternatives.
How to Perform Lunges
- Load the movement with your barbell, dumbbells, or other weights if using them.
- Stand tall with your feet together and eyes looking straight ahead.
- Take a big step forward into a staggered stance.
- Bend your knees and lower your body until your back knee hovers about an inch from the ground.
- Push through the midfoot of the front leg to come back up and step your feet back together to their starting position.
- Repeat for the desired number of reps. You can do lunges one leg at a time like the split squat or target both legs in one set by alternating legs for each rep.
Check out this helpful video for a visual guide to doing lunges with the correct form.
Tips for Lunges
Ensure your knees stay directly in line with your toes. Keep your torso upright and be mindful of your foot placement throughout your set. Your feet should align with your hips at all times as if you are standing on two train tracks.
10. Thrusters
When to Perform Thrusters
Thrusters (aka squat to press) are a great way to build explosive lower body strength and power without your joints having to absorb the impact of a box jump. Thrusters are popular among Crossfitters and Olympic weightlifters. Thrusters involve performing a front squat and then explosively standing up and pressing the barbell overhead. Thrusters are an advanced exercise for experienced lifters wanting to challenge their coordination and overhead strength.
How to Perform Thrusters
- Stand tall with your feet hip-width distance apart. Hold a barbell across your chest, or hold a dumbbell or kettlebell in each hand resting on your delts.
- Push your hips back and bend your knees to lower into a deep squat. Go as low as you can without letting your knees cave in or your heels lift off the floor.
- Pause at the bottom of the squat while keeping tension in the legs and glutes.
- Drive through your feet and engage your legs.
- Squeeze your glutes as hard as you can to stand up and press the bar overhead as you reach full knee extension.
- Slowly pull the bar back to rest across your chest.
- Repeat for the desired number of sets and reps.
For a visual guide to the barbell thruster, here’s a useful video from Crossfit.com.
Tips for Thrusters
Thrusters are designed to build explosive strength and speed. Choose a weight that you can safely lift overhead but heavy enough to challenge your whole body to work together to lift the weight. If using a barbell, use the same set-up as you would for a front squat. Use a pronated grip with your hands just wider than shoulder width.
Reasons to Choose a Box Jump Alternative
There are many reasons you might choose an alternative exercise to box jumps. Perhaps you are new to plyometric exercises and want to build foundational strength and power before attempting a box jump. You may be managing a knee injury which flares up in response to high-impact exercises, or you may not have access to a plyometric box at your gym. If you are on a deload week or have already done a lot of high-impact training, you may want an alternative to box jumps. Or, you may simply want to change up your program and experiment with new exercises to keep your sessions exciting and enjoyable.
Muscles Worked by Box Jumps
- Primary muscles used: Glutes, Quadriceps, Hip Adductors, Calves
- Secondary muscles used: Hamstrings, Abdominals, Spinal Erectors
Box Jump Alternatives: FAQs
What makes a good alternative to box jumps?
The main benefit of box jumps is developing explosive force in your lower body. Good alternatives are exercises that engage the glutes, quads, calves, and hips and can be performed with speed to improve your agility and power. Examples of good box jump alternatives are squat jumps, tuck jumps, and skater hops. Lower impact options include lunges and trap bar deadlifts when performed with explosive power.
Are step-ups a good box jump alternative?
Yes, step-ups are a great way to get comfortable with the movement pattern of a box jump while minimizing the impact on your joints. You may not be able to go as fast or generate as much power as a box jump, but you can speed up your reps to get a similar stimulus. Step-ups have the advantage of training one leg at a time, improving muscular imbalances more effectively than bilateral exercises like box jumps.
Are box jumps a cardio or strength exercise?
Box jumps are an efficient exercise because they stimulate your muscles as well as your cardiovascular system. They are a well-rounded exercise as they improve your strength, endurance, explosive power, coordination, core strength, and balance.
Other Alternative Exercises
If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.