Langkah lompat kotak turun
Learn how to do Langkah lompat kotak turun with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Langkah lompat kotak turun is a Box exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Calves. It has a MET value of 7, meaning a 70kg person burns approximately 245 calories in a 30-minute session..
How to Do Langkah lompat kotak turun
A powerful plyometric movement focused on lower-body explosiveness and coordination. Ideal for functional strength and conditioning.
💡 Instructions:
Stand in front of the box with feet hip-width apart.
Swing your arms and jump explosively onto the box, landing softly with bent knees.
Stand fully upright at the top.
Step down one foot at a time in control — don’t jump off.
Reset and repeat for the next rep.
⚠️ Common mistakes:
Landing with straight legs (no shock absorption)
Looking down during the jump
Jumping off the box instead of stepping down
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Start Free TrialMuscles Worked by Langkah lompat kotak turun
Equipment
- Box
Calories Burned Doing Langkah lompat kotak turun
Calorie Calculator
MET 7Calories = MET × weight (kg) × time (hours)
Quick Facts: Langkah lompat kotak turun
- Type
- Box exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings, Calves
- MET value
- 7
- Calories (30 min, 70kg)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Langkah lompat kotak turun
What muscles does Langkah lompat kotak turun work?
Langkah lompat kotak turun primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves.
How do you do Langkah lompat kotak turun correctly?
A powerful plyometric movement focused on lower-body explosiveness and coordination. Ideal for functional strength and conditioning. 💡 Instructions:...
Is Langkah lompat kotak turun good for beginners?
Langkah lompat kotak turun has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Langkah lompat kotak turun?
Langkah lompat kotak turun requires: Box.
What are the benefits of Langkah lompat kotak turun?
Langkah lompat kotak turun strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves.
What exercises are similar to Langkah lompat kotak turun?
Similar exercises to Langkah lompat kotak turun include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Langkah lompat kotak turun better than Alternating Single-Arm Dumbbell Thruster?
Both Langkah lompat kotak turun and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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