Plyo box exercises for a full body workout

Improve your strength, agility and empowerment through plyo box exercises, a box usually sitting on the side of the gym.

You might think all plyo box exercises target the lower body. But that’s not true. Incorporate plyo box exercises into your routine and you can work your entire body whether you choose a 

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You can find a range of big soft plyo boxes seen in many gyms to smaller single-height plyo boxes.

This unassuming piece of equipment is your passport to a world of dynamic movements, sculpted muscles, and skyrocketing fitness levels.

What is plyo box training?

Plyo box training is a type of explosive power training that uses a sturdy box (the plyo box) to elevate your jumps, steps and lunges. It harnesses the power of plyometrics, which are exercises that involve rapid muscle contractions to produce powerful movements. Think of it as training your body to be a human spring.

Think box jumps that send you soaring, lunges that propel you forward, and push-ups that take on a whole new dimension. 

Different types of plyometric boxes

There are several different types of plyoboxes that you can find in gym or buy to use in your home gym. Consider factors like your experience with plyometrics, the types of exercises you want to do and your space limitations before making your decision.

Soft plyo box

Lighter and softer than wooden boxes, foam plyo boxes offer a bit more cushion and reduce the impact on your joints. Great for beginners or those with injury concerns, but they may not hold up as well to heavy use.

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Wooden plyo box

The classic choice, known for its stability and durability. They’re generally heavier and more expensive than other options, but their sturdiness is ideal for intense workouts.

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Single-height plyo box

They are available in specific heights. You can find them stacked. They are ideal if you know the exact height you need and don’t need the versatility of stacking.

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Five benefits of plyo box training

Plyo box training is a potent tool for:

Boosting explosive power: This translates to improved vertical jump, sprinting speed, and overall athletic performance. Enhanced power and speed are beneficial for activities requiring bursts of energy, such as sprinting or jumping.

Building stronger muscles: Plyo exercises engage multiple muscle groups at once, particularly your legs, core, and glutes. Targeting muscles in the legs, glutes, and hips, plyo box exercises build strength and power in the lower body.

Burning calories: The intense nature of plyometrics makes it a fantastic calorie-torching workout.

Improving agility and coordination: Plyo box exercises often involve dynamic movements in various directions, improving agility and coordination. Plyo box training requires quick reflexes and precise movements, enhancing your overall athleticism.

Enhanced cardiovascular fitness: Plyo box exercises, with their explosive and high-intensity nature, elevate your heart rate, promoting cardiovascular health. Improved blood circulation and endurance contribute to a more robust cardiovascular system.

Plyo box exercises

Plyometric exercises

Box jump

This classic exercise targets your quads, glutes, hamstrings, and calves, making it a total-body powerhouse. 

• Stand facing the box about a foot to a foot and a half away.
• Tighten your abs and draw your belly button in for stability.
• Hinge at your hips and swing your arms back, creating a countermovement that builds momentum for your jump.
• Push through your legs and propel yourself towards the box, swinging your arms forward for added momentum. Imagine launching yourself like a superhero taking flight!
• Land softly on the balls of your feet with knees slightly bent to absorb impact. Keep your core engaged and maintain an upright posture.
• Depending on the height of the box, you can either step down carefully or jump down, landing softly.
• Repeat

Tip: Land softly. Avoid landing with stiff legs, which can put undue stress on your joints. Bend your knees slightly to cushion the impact.

Plyo push-ups

• Stand facing the plyo box with your feet shoulder-width apart.
• Bend down and place your hands shoulder-width apart on the edge of the box, fingers pointing forward.
• Engage your core and maintain a straight line from head to heels, as in a high plank position.
• Lower your chest towards the box, bending your elbows to a 90-degree angle.
• Keep your core engaged and your back straight throughout the movement.
• Press through your palms and explosively push yourself up, propelling your body off the box.
• Aim to fully extend your arms and lift your hands off the box.
• As you descend, carefully land your hands back on the edge of the box, absorbing the impact with slightly bent elbows.
• Maintain control and avoid collapsing your chest onto the box.
• Keep your core engaged and back straight to maintain proper form.
• Repeat.

Non-plyometric exercises

Bulgarian split squats

• Position yourself about two feet away from the box, facing it.
• Place one foot firmly on top of the box, keeping your heel flat and toes pointing forward.
• Pull your belly button in and brace your abs for stability.
• Extend your other leg behind you, resting the ball of your foot on the floor. Your back leg should be straight but not locked.
• Bend your front knee, lowering your hips towards the ground as if doing a lunge. Aim for a 90-degree angle at both knees. Keep your torso upright and avoid leaning forward.
• Engage your quads and glutes to drive yourself back up to the starting position, extending your front leg fully.
• Repeat

Box pistol squat

• Stand on the box with one foot at the edge of the box and the other in the air.
• While extending your arms forward, gradually squat down by keeping one leg on the box and the other slightly above the floor.
• Push back through your heel on the box to your starting position.
• Repeat.

Decline push-up

• Elevate your push-ups with a plyo box for an increased challenge to your chest, shoulders, and triceps. 
• Place your hands shoulder-width apart on the floor, fingers pointing forward.
• Position your feet on top of the plyo box, heels flat and toes pointing forward. Your body should form a diagonal line from head to toe.
• Tighten your abs and draw your belly button in for stability.
• Bend your elbows and lower your chest towards the floor, aiming for a 90-degree bend at both elbows. Keep your core engaged and maintain a straight line from head to toe. 
• Push through your hands and propel yourself back up, straightening your elbows and extending your body fully. Imagine driving your chest toward the ceiling.
• Repeat.

Tip: Control your descent. Don’t rush down – focus on a controlled lowering phase to maximize muscle activation.

Box glute bridge

• Lie down while placing your feet on the box.
• Place your hands on the floor.
• While engaging your glutes, press up so that your hips are in the air.
• Stay in this position for a few seconds and slowly lower yourself down.
• To make this exercise more challenging, you can place a dumbbell on your hips
• Repeat.

Incline push-ups

• Place your hands shoulder-width apart on top of the plyo box, fingers pointing forward.
• Step your feet back several feet until your body forms a diagonal line from head to toe. Aim for about a 45-degree angle between your torso and the floor.
• Tighten your abs and draw your belly button in for stability.
• Bend your elbows and lower your chest towards the floor, aiming for a 90-degree bend at both elbows. Feel your shoulders and triceps working actively. 
• Drive your upper body back up through your hands, pushing through your shoulders and triceps to extend your elbows fully. Imagine pressing your hands into the box to propel yourself upwards.
• Repeat.

Step ups

A fantastic way to work your quads, glutes, and core, step-ups can be done with variations in height and intensity. 

• Stand facing the box with your feet shoulder-width apart.
• Drive your right foot onto the top of the box, pushing through your heel and engaging your glutes and quads. Keep your left foot flat on the ground.
• Lift your left foot up and place it on the box next to your right foot, maintaining balance and control.
• Fully extend both legs at the top, squeezing your glutes and core for a moment. Don’t hyperextend your knees.
• Slowly step down with your left foot first, then your right, returning to the starting position.

The Total Body Plyo Box Workout

​Box pistol squat | 4 sets of 15 per leg

Lunge to step up | 4 sets of 12 per leg

Decline push up | 4 sets of 12

Bulgarian split squat | 4 sets of 12 per leg

Plyo push ups | 4 sets of 10