box-jump-alternative

Best 11+ box jump alternative exercises [Gym and Home workouts]

Want to improve your explosive strength by doing alternative exercises of box jump – at your home or gym?

Are you a beginner and want to do or practice box jump at your home just by using your bodyweightwithout equipment?

If all these are your questions and doubts then don’t worry, I am here to help you and solve all your doubts, questions, and problems.

So, hold on to your seat, relax, grab a cup of tea or coffee and enjoy reading this article till the end.

So are you excited to know???

Ok then, here is a quick overview of the top 11 best box jump alternative exercises.

Best box jump alternative exercises
1.Tuck jumps
2.Jump squats
3.Barbell squats
4.Squat push press
5.Bulgarian split squats
6.Trap bar deadlift
7.Trap bar jumps
8.Broad jumps
9.Step-up with weights
10.Pause vertical jumps
11.Pistol squats

Ok, now here is a quick overview of the Best box jump alternative exercises for beginners to do at homeNo equipment.

Best box jump alternative exercises for beginners at home – without equipment
1.Bodyweight squats
2.Lunges
3.Step-ups
4.Explosive step-ups
5.Death jumps
6.Ankle bounces
7.Broad jumps
8.Knee jumps
9.Ski jumps

Alright, here you got a quick overview of all the alternative exercises of box jumps.

But that’s only not the end. 

In this article, I have covered many other important pieces of information very deeply which can be very useful for you.

So keep reading till the end.

Ok now before diving into our main topic, let’s gain some basic knowledge about box jumps – why it is important, muscle worked and all.

Benefits of box Jumps

Box jumps are one of the best exercises to improve your explosive power and strength.

 Here are some benefits of box jumps:-

  • Helps to increase strength, especially in your lower body and core.
  • Helps to improve the overall fitness of your body.
  • Helps in weight loss and tone up your whole body.
  • Helps to build muscles and bone strength.
  • Helps to increase your jump capabilities.
  • Helps to increase your stamina, strength, endurance and improves your overall cardiovascular health.
  • Helps to improve the balance and coordination of your body.

As you can see there are many benefits of doing box jumps. 

All the alternative exercises that I will be showing you today will also provide the same benefits as box jumps.

Ok, now let’s understand what muscles are used while performing box jumps or the alternative exercises for it?

Because it is important to understand which muscles are being worked and how.

Muscles used in box jump

muscles-used-in-box-jump-

Your leg muscles (quads, hamstring, glutes, calf) and core muscles are mainly used while performing box jumps or all the alternative exercises.

All the plyometrics exercises like box jump help improve the explosiveness and power output of these muscle groups.

So if you want to improve the overall strength and explosiveness of your lower body and core, then you must add the box jump or its alternative exercises to your workout routine.

Ok, all these are some basic information that you need to know before performing all the exercises.

I hope, now you have gained some basic knowledge.

Ok, now let’s dive into our main topic.

Top 11 box jump alternative exercises to improve your explosive strength

Here are the top 11 best substitutes to box jump. 

Tuck jumps

Tuck jumps are one of the best alternative exercises to box jump.

To perform this exercise you need to have a lot of explosive strength and stamina.

The main aim of this exercise is to jump as high as you can and tuck your knees while jumping.

It is a great workout to train your legs, core and improve your cardiovascular health.

How to do it?

Stand straight and place your legs shoulder-width apart.

Bend your knees, squat down and then jump as high as you can.

After jumping, immediately tuck your knees and try to bring them near your chest, and then land down.

Land on the balls of your feet and bend your knees while landing down to absorb the impact.

Do 10-15 reps, depending on your explosive strength and stamina.

Jump squats

Jump squats are one of the best exercises to train your leg muscles and it’s a great alternative for the box jump.

It helps to increase the overall strength and stamina of your body.

It is almost similar to the tuck jumps – the only difference in jump squats is that you will not tuck your knees after jumping.

How to do it?

Stand straight and keep your feet shoulder-width apart.

Bend your knees, squat down and then jump up in the air (as high as you can) then back down.

Land on the balls of your feet and bend your knees after landing down to absorb the impact.

Perform it for 10-15 reps, depending on your strength and stamina.

Barbell squats 

Barbell squats are one of the best box jump alternative exercises that you can do to increase the strength of your lower body.

It is also one of the best compound movement exercises – means while doing this exercise your multiple muscles will work at the same time.

Therefore you must add this exercise to your workout routine.

How to do it?

Find the squat rack in your gym and add weights to the barbell.

Add weights according to your strength.

Now go under the barbell and place it on the back of your shoulders or traps.

After placing the bar properly on your shoulder, lift the bar and step back.

Place your feet shoulder-width apart and place your toes pointing to the sides (not straight).

Now bend your knees, come down slowly in a controlled form then back up.

Push your legs hard on the ground and lift the weight up.

While coming down make sure your knees are pointing outwards and aligned with your feet.

Do it for 8-10 reps.

Squat push press

This exercise is almost similar to squats – here the only difference is that after squatting up you will press the weight up above your shoulders with your arms.

It is also a great substitute to box jump and helps to develop that explosive strength in your body.

To perform this exercise you need weights like a pair of dumbbells or barbells.

How to do it?

Hold the dumbbell or barbell with your hands and place them in a shoulder press position.

Place your feet shoulder-width apart and feet pointing outside.

Squat down slowly, then get up and press the weight above your shoulders, then back down again.

Get up and immediately press the weight up, it’s like doing squats and shoulder presses at the same time.

Go for 10-15 reps.

Bulgarian Split Squat

Bulgarian split squats are almost similar to the normal split squats as they involve the same joint movement and techniques.

But in Bulgarian split squats, you will get a better range of motion as compared to the normal split squats.

It is one of the best alternative exercises of box jump which you can do to increase the overall lower body strength and balance.

You will perform this exercise with a single leg at a time.

How to do it?

Get a bench and place it behind you.

Stand straight, place one foot on the bench behind and one foot in front of you.

Fix your position properly then slowly lower yourself keeping your body straight and then back up in the starting position.

Push your body up with the heel of your front foot while maintaining balance with your rear foot.

While coming down make sure your knees do not pass your toes.

As you perform this exercise the majority of your weight should be in the front leg.

Do it in a controlled form and try to maintain proper balance throughout the movement.

Do the same process with another leg also.

Go for 10-15 reps on each leg depending on your strength and fitness level.

You can make this exercise more challenging by holding dumbbells in your hands while doing it.

Trap bar Deadlift

Trap bar deadlift is one of the best exercises to improve your overall strength of the body and jumping ability.

It’s like doing the normal deadlift, but I like to do a deadlift with a trap bar because it reduces the risk of injury to the lower back.

Trap bar deadlift helps to minimize the stress on your lower back and spine as compared to the normal deadlift with a barbell.

It also helps to build strength and muscles in your body. 

It is a great substitute for the box jump.

How to do it?

Get the trap bar and put weight on it according to your strength.

Step in the middle of the trap bar and keep your feet shoulder-width apart.

Place your feet fully flat and planted on the floor.

Grab the bar with both hands such that your hands are centred in the middle of the bar.

Fix your position properly – knees bent, back straight, chest up, and core tight.

From that position pull the bar with both hands and stand straight – pause there for a second and then back down.

Do it for 8-12 reps.

Trap bar jump

Trap bar jump is also one of the best exercises to build explosive power in your body.

It is also a great alternative exercise to box jump.

If you practice this exercise regularly then it can increase your jumping ability.

It’s almost similar to the trap bar deadlift, the only difference is that you need to jump after lifting the bar.

Let me show you how you can do it correctly.

How to do it?

Get the trap bar and put weight on it according to your strength (beginners don’t put weight, just try it with the bar first and if needed then add some weights).

Step in the middle of the trap bar and keep your feet shoulder-width apart.

Place your feet fully flat and planted on the floor.

Grab the bar with both hands such that your hands are centred, in the middle of the bar.

Fix your position properly – knees bent, back straight, chest up, and core tight.

From that position lift the bar, jump up, and then back down. In simple words – deadlift, jump up and back down.

Land on the balls on your feet and bend your knees down while landing to absorb the impact.

Do it for 10-15 reps, depending on your stamina and fitness level.

Broad jumps

Broad jumps are a great exercise to improve your lower body explosiveness.

It is also one of the best box jump alternative exercises for CrossFit.

As the name suggests board jump – in this exercise you will jump as far as you can.

How to do it?

Stand straight and place your feet shoulder-width apart.

Bend your knees, squat down, then generate some momentum with your arms and explode out in front as far as you can.

Jump as far as you can, then land and bend your knees down to absorb the impact.

Do for 10-12 reps, for 2-3 sets.

Step-ups with dumbbell

Step-up is one of the best exercises to train your lower body. It works your quads, hamstring, and glutes.

As the name is step-up – you will step up and down on an elevated surface. 

This exercise is also a great substitute for the box jump.

How to do it?

Find an elevated surface – If you want to make it easy then choose a low height surface and if you want to make it more challenging then choose a little bit higher surface.

Grab the dumbbells, stand straight and place your feet hip-width apart.

Place one foot on the elevated surface, step up and stand on the surface, then back down.

While stepping up make sure your knees won’t pass your toes.

Perform the same process with another leg also.

Do it for 12-15 reps on each leg.

If you are a beginner then do it without adding weights – only with your body weight.

Pause vertical jumps

Pause vertical jumps are almost similar to squat jumps and it is also a great alternative exercise for box jump over.

In this exercise, you will pause at the bottom and jump.

If you are advanced, then you can add some weights like dumbbells and perform this exercise.

Let me show you how to perform it.

How to do it?

Stand straight keeping your feet shoulder-width apart.

Bend your knees, squat down and pause there for almost 2-3 seconds, then jump up and back down.

In simple words – pause at the bottom and then jump up as high as you can.

While jumping up, you can swing your arms to get more momentum, so that you can jump higher.

Land on the balls of your feet and bend your knees after coming down to absorb the impact.

Go for 10-15 reps.

Pistol squat

The pistol squat is a great exercise to improve your strength, mobility, body balance, and coordination.

It is also a great alternative exercise for box jump and helps to increase the explosiveness in your lower body.

Beginners may find it difficult to perform because it requires a lot of strength, body balance, and mobility.

In pistol squats, you will do squats with a single leg.

Let me show you how you can perform it.

How to do it?

Stand straight and place your feet hip-width apart.

Lift your one leg in front of you (either left or right) and stand on one foot.

From that position slowly squat down and back up – Go all the way down and back up.

Push your leg hard on the floor and get up on one leg.

It is all about maintaining your body balance and coordination.

Do it slowly and in a controlled form.

Perform the same process with another leg also.

Go for 8-10 reps on each leg, depending on your strength and fitness level.

Want to boost your athletic performance? Then check this out – 11+ Best pre-workouts for crossfit to boost your performance – [2021 Reviews and buying guide].

Alright, all these are the alternative box jump exercises that need some equipment to perform. 

Therefore to perform all the exercises you may need to go to the gym.

If you are a beginner then you may find all these exercises a little bit difficult to perform.

So what beginners can do now?

I have the best solution for beginners and those who love to workout at home.

Below I have given the best alternative exercises of box jumps which you can easily do at your home without using any equipment, and build that explosive strength.

So are you excited???

Alright, let’s start then.

Best box jump alternative exercises for beginners to do at home – No equipment

Here is the list of top substitutes for box jump exercises. 

Perform all these exercises and build explosive strength from your home.

You can also read:- Build bigger and stronger arms staying at your home with these bodyweight exercises – No equipment.

Bodyweight squats 

It is one of the best and very popular bodyweight exercises to train the lower body.

This exercise also helps to develop strength in your legs.

Bodyweight squats also help to develop the overall muscles in your leg – quads, hamstring, and glutes.

Now let me show you how you can perform it correctly.

How to do it?

Stand straight and place your feet shoulder-width apart.

Now bend your knees, come down slowly in a controlled form then back up.

Push your legs on the ground and lift your body.

While coming down make sure your knees and feet are pointing outwards.

Do it for 15-20 reps. You can increase or decrease the reps depending on your strength, stamina, and fitness level.

Lunges

Lunges are also an effective bodyweight alternative exercise for box jump, that you can easily perform at your home.

This exercise also helps to develop body balance and strength in your lower body.

It also helps to develop your quads, glutes, and hamstring muscles.

So you must add this workout to your training routine.

How to do it?

Stand straight on the floor, placing your feet shoulder-width apart and hands on the sides of your waist.

Now with one leg (either left or right) take a step forward, bend your knees making it a 90° angle, and then back up.

While bending your knees make sure your knees won’t pass your toes and your thigh should be parallel to the floor.

Do it in a controlled form as it requires body balance and coordination.

Do the same process with another leg also.

You can go for 12-15 reps on each leg, depending on your strength and stamina.

Step-ups

Step-up is one of the best exercises to train your lower body. It also works your quads, hamstring, and glutes.

As the name is step-up – you will step up and down on an elevated surface. 

This exercise is also a great substitute for the box jump.

How to do it?

Find an elevated surface – If you want to make it easy then choose a low height surface and if you want to make it more challenging then choose a little bit higher surface.

Place one foot on the elevated surface (either left or right), step up and stand on the surface, then back down.

While stepping up make sure your knees won’t pass your toes.

Perform the same process with another leg also.

Do it for 12-15 reps on each leg.

Explosive step-ups

It is almost similar to the normal step-ups.

In explosive step-ups, you will step and explode up.

You can say it’s the advanced or difficult version of the normal step-ups.

This exercise is also a great box jump alternative exercise for CrossFit.

How to do it?

Find an elevated surface – If you want to make it easy then choose a low height surface and if you want to make it more challenging then choose a little bit higher surface.

Place one foot on the elevated surface (either left or right), step, and explode up with your one leg.

Push your leg hard on the surface and jump as high as you can and then back down.

While stepping on the surface or jumping make sure your knee won’t pass your toes.

Do the same process with the other leg also.

Go for 10-12 reps on each leg.

Broad jumps

Broad jumps are a great exercise to improve your lower body explosiveness.

It is also one of the best box jump alternative exercises for CrossFit.

As the name suggests board jump – in this exercise you will jump as far as you can.

How to do it?

Stand straight and keep your feet shoulder-width apart.

Bend your knees, squat down, then generate some momentum with your arms and explode out in front as far as you can.

Jump forward as far as you can, then land and bend your knees down to absorb the impact.

Do for 10-12 reps, for 2-3 sets.

Death jumps

Death jump is falling off an elevated surface on the floor and catching yourself and rebounding as quickly as possible.

In simple words – step down from an elevated surface and jump up immediately.

Death jumps are one of the best alternative exercises for box jump, especially for beginners to do at home.

It helps to increase the explosive strength and ability to jump higher.

It is also a great exercise to improve your lower body strength.

To perform this exercise you will need an elevated surface. 

Let me show you how to perform it correctly.

How to do it?

Find an elevated surface, step upon it, and stand straight.

Now from the elevated surface land on the ground with both feet and jump up immediately.

It is all about absorbing and redirecting the force up, as quickly as possible.

Do for 10-15 reps

Ankle bounces

As the name ankle bounces in this exercise, you will jump up and down using your ankles and calf muscles with a very little bend in the knees.

It is a great box jump alternative exercise for beginners, that you can easily do at your home without using any equipment.

It is also a great exercise to develop strength in your legs, especially on calf muscles, and also helps to increase the ability to jump higher.

Therefore you must add this exercise to your workout routine.

How to do it?

Stand straight and keep your feet hip-width apart.

Now jump up and down by using only your ankles and calf muscles with a very little bend on your knees.

Jump as high as you can in every single jump and try to spend the least amount of time on the floor.

Do it for 15-20 reps. You can increase or decrease the reps according to your stamina and fitness level.

Knee jumps

Knee jump is also one of the best bodyweight alternative exercises for box jump that you can easily do at your home without equipment.

It is a great exercise to improve your explosive strength in the lower body.

How to do it?

Get down on the floor, bend your knees and sit back on your heels.

Keep your body straight.

Now from that position – jump, land on your feet, and stand up.

While jumping up you can swing your arms to some generate force.

Do it for 10-12 reps depending on your fitness level.

Ski jumps

This exercise is almost similar to the squat jump. But the difference is that here you will not jump up and down instead, you will move side to side. You can say it’s a lateral exercise.

It is also a great box jump alternative exercise for beginners that you can easily do at your home without any equipment.

Performing ski jumps also helps to develop explosiveness in your body.

How to do it?

Stand straight keeping your feet hip-width apart, bend your knees and squat down a little bit.

Now jump up and land on your sides.

Jump laterally – from left to right or right to left.

Jump on to the sides as far as you can and land on your both feet together.

Land with the balls of your feet and bend down your knees while landing to absorb the impact.

You can also place a box on the floor and jump over it – from left to right or right to left.

Do it for 10-15 reps.

Also read:- 17 best bodyweight exercises to build bigger and stronger forearm muscles at home – No equipment.

FAQ regarding box jump over alternative exercises

How can you modify the box jump?

Before adding box jumps to your workout routine, you wanna make sure that you have enough explosive strength, core strength, stability and be able to do it safely.

Now here are some exercises that you can easily do to modify the box jumps –  Bodyweight squats, squat jumps, broad jumps, step-ups, pause vertical jumps, ski jumps.

What to do instead of box jump at home?

You can easily do and practice box jumps at home by doing all these exercises without using any equipment – Jump squats, bodyweight squats, lunges, ski jumps, ankle bounces, knee jumps, broad jumps, explosive step-ups, death jumps, and vertical pause jumps.

What do box jumps help with?

Doing box jumps help and benefits you in many ways like – It helps to increase strength in your lower body and core, helps to improve the overall fitness of the body,  helps to increase your stamina, strength & endurance, helps to improve your cardiovascular health, helps to improve the balance and coordination of your body, helps to improve your jumping ability.

What are the best box jump alternative exercises for CrossFit?

Here are all the best box jump alternative exercises for CrossFit that you can do – Jump squats, broad jumps, pause vertical jump, explosive step-ups, trap bar jump, and squat push-press.

What are the best low-impact box jump alternative exercises for bad knees?

These are all the best box jump alternative exercises that put less impact on your knees as compared to other exercises – Ankle bounces, step-ups, bodyweight squats, lunges, and death jumps from a low height. Perform all these exercises if you have bad knees.

Can box jump or the other alternative exercises hurt your knees?

Yes, they can hurt your knees if you are not doing it correctly. To prevent injuries you have to perform all the exercises in the right techniques and correct form as shown.

While doing all the exercises always make sure that your knees are aligned with your feet. Especially in jumping exercises while landing down make sure your knees are pointing out – like in a V shape. Don’t roll your knees in. And always do some warmup and stretches before starting any workout.

If you take care of these few things, then there will be very little chance of injuring yourself.

Conclusion

So, these are all the alternative exercises of box jump that you can easily perform at the gym or home without equipment.

Add all these exercises to your workout routine and improve your explosiveness.

Alright, that’s all for today. I hope you have cleared all your doubts and questions now.

Comment down and tell me which one is your favourite exercise and why?

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Thank you!!! Bye – Take care.

Bishal Singha

Hey there, My name is Bishal Singha, the founder of Fitness Info Tips. I am a Fitness Expert and Personal trainer. I have been in fitness for more than 5 years. I have also trained many people, helped them to transform and achieve their goals. At Fitnessinfotips.com I am here to educate and show you the right path towards Fitness, from my 5 year+ of experience. So get fit with F.I.T (Fitness Info Tips).

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