quad and glute builder driving up onto a box, one leg at a time
the range is set by the box rather than by your stride, so you can dial it
precisely and repeat it exactly
the top leg does everything: it drives you up and then lowers you back down
Execution
Stand facing a 40 cm box, a little below knee height for most lifters, holding
dumbbells at your sides. Brace your trunk.
place your whole foot on the box, not just the toes
drive through the top foot to stand all the way up onto the box
keep the trailing leg out of it, with no push off the floor
lower yourself back down under control rather than stepping off
finish all reps on one leg before switching
Use the same box every session. If you change its height, pick Changed technique
or equipment in the exercise menu, so the jump doesn't count as a strength
change.