Exercise guide
Box Jump Through The Arms
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This advanced plyometric movement combines explosive lower-body power with upper-body stability and core compression to jump onto a box while passing the legs between the arms. It builds exceptional shoulder stability, hip flexor strength, and total-body coordination.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing a sturdy box or platform at a distance of about 12-18 inches.
- Place your hands firmly on the front edge of the box, spaced shoulder-width apart.
- Set your feet hip-width apart in a slight crouch, ready to explode upward.
How to do it
- Inhale to prepare, then explosively drive through the balls of your feet to jump while keeping your hands glued to the box.
- As your hips rise, exhale sharply and press down hard into the box, protracting your shoulder blades to create maximum space.
- Tuck your knees tightly toward your chest and swing your legs through the space between your arms.
- Land softly on top of the box with your feet flat, then carefully step down one foot at a time to reset.
Form checklist
- Keep your elbows locked out and shoulders active throughout the entire jump.
- Focus on driving your hips as high as possible before tucking the legs.
- Maintain a strong 'hollow body' core position to pull the knees toward the chin.
- Ensure your hands remain flat and secure on the box to prevent slipping.
Pro tips
- Think about 'pushing the box away' from you as your feet leave the ground to gain extra height in the hips.
- Focus on the speed of the knee tuck; the faster you pull your legs in, the easier it is to clear the arms.
Make it harder
- Increase the height of the box to require greater hip mobility and explosive power.
- Momentarily hold a tucked 'L-sit' position with your feet off the box before landing.
Frequently asked
- What muscles does the box jump through the arms work?
- The box jump through the arms primarily targets the calves, glutes, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the box jump through the arms?
- The box jump through the arms uses dumbbell.
- Is the box jump through the arms good for beginners?
- The box jump through the arms is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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