Ninja Box Jump

strengthenkneeadvancedactiveimpact

Content last reviewed: 2026-07-18

3 × 5 reps

Ninja Box Jump demonstration

How to do it

Choose a rigid, non-slip box at a conservative height and stand about a foot away in a quarter-squat.
Swing your arms and jump explosively, extending your hips, knees, and ankles to land on top of the box.
Land as softly and silently as possible — like a ninja — in a partial squat, absorbing the impact through your ankles, knees and hips.
Stand tall on the box, then step (don't jump) back down and reset before the next rep.

Form cues

Attempt this only after pain-free squatting, jumping and landing mechanics.
Keep the knees tracking over the toes on take-off and landing; don't let them collapse inward.
Land with the whole foot on the box; clear it with jump height rather than excessive knee tucking.
Step down, reset fully and rest 60–120 seconds between sets; do not train this when fatigued.

Muscles worked

quadriceps — anatomical illustration — quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gastrocnemius — anatomical illustration — gastrocnemiusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

soleus — anatomical illustration — soleusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus medius — anatomical illustration — gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

core stabilizers — anatomical illustration — core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: quadriceps, gluteus maximus, gastrocnemius, soleus, hamstrings, gluteus medius, core stabilizers

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