Box Skip
How to do the Box Skip with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Abductors, Adductors, Calves, Glutes, Quads
Other
How to do the Box Skip
- 1
You will need several boxes lined up about 8 feet apart.
- 2
Begin facing the first box with one leg slightly behind the other.
- 3
Drive off the back leg, attempting to gain as much height with the hips as possible.
- 4
Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
- 5
Then, step to the next box and repeat.
Log it, see it on your body.
Every Box Skip set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Box Skip fits
The Box Skip shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Box Skip: common questions
What muscles does the Box Skip work?
The Box Skip primarily works the Hamstrings. It also recruits the Abductors, Adductors, Calves, Glutes and Quads as supporting muscles.
Is the Box Skip suitable for beginners?
Yes. The Box Skip is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Box Skip a compound or isolation exercise?
The Box Skip is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Box Skip with correct form?
You will need several boxes lined up about 8 feet apart. Follow the full step-by-step above for the complete movement.
Log your Box Skip sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |