Exercise

Jump Box Over (male)

Quadriceps Bodyweight bodyweight reps

Also works: Glutes, Hamstrings, Calves, Abs

How to do it

Place a stable box in open space and stand beside it with feet hip‑width, knees soft, and chest up.
Brace your core, hinge slightly at the hips, and dip into a quarter‑squat while swinging the arms back.
Drive through the feet to jump up and laterally onto the box, landing softly with both feet flat, knees tracking over toes.
Immediately continue across the top and descend to the far side by a small hop or controlled step, landing softly on mid‑foot and absorbing with the hips and knees.
Reset posture on the floor, turn to face the box from the new side, and repeat back.
Keep a neutral spine throughout; avoid valgus knee collapse and do not catch the toes on the box.
If control or landing quality degrades, step down or lower the box height.

In FYL you log the Jump Box Over (male) as bodyweight reps — every set counts toward your volume, PRs and XP.