HamstringsBeginner

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Plyometrics movement using Other.

Primary muscle: Hamstrings
Secondary muscles: Abductors, Adductors, Calves, Glutes, Quadriceps
Force: Push
Movement pattern: Compound
Movement category: Plyometric

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary HamstringsSupporting Abductors, Adductors, Calves, Glutes, Quadriceps

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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