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Have you ever exercised using a plyometric box? Do you know how you can practice several moves using a plyo box? Do you know what the benefits of plyo box exercises are? If not, this article is worth reading for you. If you are new to plyo box exercises and are searching for unique ways to use a plyo box, continue reading this guide until the end.
Here we will let you know what a plyometric box is and what exercises you can perform using this box. So, without further delay, let's start the discussion by discovering what a plyo box is?
In this blog, we will share the following:
So, stay with us and read this guide to explore the best Plyo Box Exercises and discover the benefits of performing these exercises.
A plyo jumping box is a simple rectangle box made of durable and high-strength materials. It is used to perform various raised exercises, ranging from jumping to incline push-ups. Usually, a plyo box is made of high-strength wood or a steel frame. It is covered by foam. The box is available in various sizes, shapes, and types.
Plyometric exercises focus on building explosive power, i.e., moving a muscle from extension to contraction in a repetitive manner. One of the most common examples of this exercise is, performing a jump from the ground up to a step.
Plyometric exercises include repetitive jumping, stepping, scrambling, and other similar movements, usually performed over a plyo box. This plyo box serves to be the platform for performing plyometric exercises.
As a typical plyometric exercise, plyo box jumps offer numerous benefits. Let’s discuss a few of them.
Most plyo box exercises involve explosive, powerful movements. These movements require your body to consume a lot of energy. As a result, you burn more calories in less time.
Jumping onto a plyo box and then dropping down from it engages your tendons and makes them elastic and stronger. Strong tendons minimize the risk of injuries in the future.
For exercising on a plyo box, you need to have good balance and coordination. The balance receptors in your body can be trained just like your muscles, so the more you practice, the better your balance becomes.
Another benefit of performing plyo box exercises is that these exercises improve the health of your heart. An intense plyo workout session makes your lungs and heart more efficient. You will observe an improvement in blood pressure and heart resting rate after consistent sessions of plyo box exercises.
Having understood the benefits of plyo box exercises, you might be interested in knowing some of the best plyo box exercises for beginners. Search no more. Here we have listed a few best plyo box exercises that beginners can easily perform.
Repetitive plyo box step-up and step-down exercise targets your thighs, glutes, hips, and core. This plyo box exercise is best for those who want to tone and lift their underbutt and improve cracky hips.
Do not place the box too high, especially if you are a beginner. Otherwise, it will get difficult for you to control the movements.
The second plyo box exercise you can perform is the box jump. This plyo box exercise targets your quads, glutes, calves, hips, and hamstrings. A box jump is an excellent exercise for improving the functioning of your heart.
The next plyo box exercise you should be performing is the Bulgarian split squats. This is the best single-leg exercise and helps grow glutes, quads, and hamstrings. This plyo box exercise is slightly challenging, so don't lose motivation if you do not succeed at your first attempts if you are a beginner.
The box glute bridge is somewhat similar to a regular glute bridge; however, the difference is your feet are on the box instead of the floor. Hence, by performing this plyo box exercise, you target your hamstrings and the glutes.
Box hip thrust helps improve hip extension as it engages the hamstrings and gluteal muscles. This plyo box exercise generates more power and is considered a safe option for individuals searching for a safer squat alternative. Let's see how you can perform box hip thrust.
Pistol squat or single leg squat is a challenging plyo box exercise requiring flexibility, body control, and strength. Let's see how you can perform this plyo box exercise.
It is recommended to use a higher plyo box for this exercise (nearly 20-30 inches). You can choose the height depending on your ability to perform a pistol squat.
Single leg step-up box jump targets your lower body muscles, including glutes, hamstrings, quadriceps, and calves. This plyo box exercise helps in building strength in the entire body. Furthermore, the explosiveness of this plyo box exercise increases your heart rate and helps in burning calories, and activates your muscles to their full power in a short time. If performed correctly, single-leg box jumps can improve your jumping ability and improve cardiovascular health.
Bulgarian split squat is a relatively difficult yet effective box workout. In this plyo box exercise, you elevate your rear leg to perform the single-legged squat with an extra range of motion. You can perform this plyo box exercise either free of load, with light weights, or with a heavy barbell or set of dumbbells, depending on your experience level.
This plyo box exercise is best for growing your glutes, quads, and hamstrings. Also, the depth needed to perform this exercise appropriately increases the flexibility of your hips.
Lateral step-up exercise is somewhat similar to front step-ups. This plyo box exercise differs from front step-ups in the way that lateral step-ups are more effective at targeting glutes. You can perform this plyo box exercise either or without adding weight plates or dumbbells. Lateral step up is incredibly beneficial for knee stability and hip health.
A single leg or hamstring bridge is a great plyo box exercise to strengthen your hamstrings without any complex gym equipment. You can comfortably perform this plyo box exercise which will increase the load and make it challenging compared to doing it on a floor.
The plyo box exercise is completely safe to perform and, if performed in a controlled way, can lead to even more functional plyo box exercises down the track. Furthermore, single leg bridge exercise involves the trunk and core muscles and enhances stability throughout the body.
This plyo box exercise is perfect for those who want to strengthen their glutes, develop strength, and improve lower-body performance. Single leg hip thrust is a unilateral exercise in which you are working on one leg at a time.
This plyo box exercise has a lower risk of injury and requires minimal equipment to get started. It is regarded as an excellent activity for all fitness enthusiasts. However, several variations can be used for resistance, making the exercise more challenging, especially for advanced trainees.
Triceps box push-up or incline push-up is a great plyo box exercise to target your chest muscles. This plyo box exercise puts much less stress on your elbows and reduces the bodyweight you are lifting.
This plyo box exercise targets your chest muscles, the pectoralis major and minor. Furthermore, this activity engages your shoulders, arms, and a long list of muscles throughout the hips, back, abs, and legs.
By starting slowly and maintaining consistency, you can easily incorporate plyo box exercises into your daily workout routine. These exercises are a great addition to your daily routine as they improve your cardiovascular health and offer countless other benefits. You will observe an increase in your strength, power, and endurance within a few weeks after plyo box exercises. That’s how these plyo box exercises make it easier for you to achieve your fitness goals.
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