Bước nhảy xuống hộp

Learn how to do Bước nhảy xuống hộp with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 7 Quadriceps GlutesHamstringsCalves Box

Bước nhảy xuống hộp 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 Bước nhảy xuống hộp

A powerful plyometric movement focused on lower-body explosiveness and coordination. Ideal for functional strength and conditioning.


💡 Instructions:


  1. Stand in front of the box with feet hip-width apart.

  2. Swing your arms and jump explosively onto the box, landing softly with bent knees.

  3. Stand fully upright at the top.

  4. Step down one foot at a time in control — don’t jump off.

  5. 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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Muscles Worked by Bước nhảy xuống hộp

Primary Quadriceps
Secondary
GlutesHamstringsCalves

Equipment

  • Box

Calories Burned Doing Bước nhảy xuống hộp

Calorie Calculator

MET 7
Estimated burn
245 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Bước nhảy xuống hộp

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: Bước nhảy xuống hộp

What muscles does Bước nhảy xuống hộp work?

Bước nhảy xuống hộp primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves.

How do you do Bước nhảy xuống hộp correctly?

A powerful plyometric movement focused on lower-body explosiveness and coordination. Ideal for functional strength and conditioning. 💡 Instructions:...

Is Bước nhảy xuống hộp good for beginners?

Bước nhảy xuống hộp has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes.

What equipment do you need for Bước nhảy xuống hộp?

Bước nhảy xuống hộp requires: Box.

What are the benefits of Bước nhảy xuống hộp?

Bước nhảy xuống hộp strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves.

What exercises are similar to Bước nhảy xuống hộp?

Similar exercises to Bước nhảy xuống hộp include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.

Is Bước nhảy xuống hộp better than Alternating Single-Arm Dumbbell Thruster?

Both Bước nhảy xuống hộp and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.

Alternative Exercises

Alternating Single-Arm Dumbbell Thruster
MET 6.5

Alternating Single-Arm Dumbbell Thruster

  • Dumbbells
Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • Olympic Barbell
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • Olympic Barbell
Barbell Front Squat
MET 6.5

Barbell Front Squat

  • Olympic Barbell
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

  • Olympic Barbell

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