Box Skip
How to do the Box Skip
- 1
You will need several boxes lined up about 8 feet apart.
- 2
Begin facing the first box with one leg slightly behind the other.
- 3
Drive off the back leg, attempting to gain as much height with the hips as possible.
- 4
Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
- 5
Then, step to the next box and repeat.
How to program the Box Skip
Sets and reps
As a compound movement, the Box Skip responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Box Skip is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Box Skip into a plan
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Frequently asked questions
What muscles does the Box Skip work?
The Box Skip primarily targets the Hamstrings. It also recruits the Abductors, Adductors, Calves, Glutes, Quadriceps as supporting muscles.
What equipment do I need for the Box Skip?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Box Skip should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
