Box Skip
A skip onto a box: drive off the back leg, land on the box with one foot and immediately drive the other knee up to leap off. Builds single-leg power and the knee drive used in sprinting and bounding.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
Secondary muscles
- Hip Flexors
- Calves (Gastrocnemius)
- Soleus
- Adductors
- Sets
- 3–4
- Reps
- 4–6 per leg
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand a couple of steps from a low, stable box in a staggered stance, one foot slightly behind the other.
Drive off the back leg and land on the box with the front foot, lifting the hips as high as you can.
As that foot lands, drive the other knee forward and up.
Push off the box foot to leap forward off the far side.
Land on the same foot that touched the box, then step through to the next box or walk back to the start.
Breathing: Exhale on each drive off the box and breathe rhythmically between reps.
Coaching tips
Tall hips
Punch the knee up
Quick off the box
Common mistakes
Box so high you step up instead of skipping
Hips sinking on the box
Driving the knee across the body instead of straight up
Heavy, flat-footed landings
Safety notes
Use a low, non-slip box and learn the rhythm at walking pace.
Space boxes far enough apart to land and reset.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.