Plyometric Box Jump

Default prescription & biomechanics

Primary muscles

Quadriceps, Glutes, Calves

Secondary muscles

Hamstrings, Core

Equipment

Bodyweight

Movement pattern

Squat (Dynamic force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

90 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Load your hips and arms rapidly, then jump explosively onto the centre of the box.
2. Land softly in an athletic quarter-squat with your whole foot on the box.
3. Step down one foot at a time rather than rebounding off the box.

Joint & safety considerations

Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Sled Leg Press	Machine swap	Machine
Barbell Box Squat	Barbell swap	Barbell
Dumbbell or Kettlebell Goblet Squat	Dumbbell swap	Dumbbell
Kettlebell Clean & Front Rack Squat	Kettlebell swap	Kettlebell
Resistance Band Front-Racked Squat	Bands swap	Bands
Barbell Back Squat	Barbell swap	Barbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.