10 Best Lateral Box Jump Alternatives for Limited Equipment

The Lateral Box Jump is done standing. Ranked closest by our scoring: Lateral Cone Hops, the Lateral Bound and the Side Plank Hip Adduction.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lateral Box Jump

Lateral Box Jump
Primary muscle
Adductors
Equipment
Other
Difficulty
Advanced
Type
Compound

Secondary muscles: Abductors, Calves, Glutes, Hamstrings, Quadriceps

How to perform Lateral Box Jump
  1. Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
  2. Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
  3. Bring your knees high enough to ensure your feet have good clearance over the box.
  4. Land on the center of the box, using your legs to absorb the impact.
  5. Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.
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Ranked Lateral Box Jump Alternatives

10 substitutes, ranked by how closely each one matches the Lateral Box Jump on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Lateral Cone Hops

    1. Lateral Cone Hops

    88% match
    • Adductors
    • Other
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the adductors one side at a time.

    How to perform this exercise
    1. Position a number of cones in a row several feet apart.
    2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
    3. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
    4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: adductors, the same as the Lateral Box Jump
    • Equipment: bodyweight only, the same as the Lateral Box Jump
    • Body position: standing, the same as the Lateral Box Jump
  2. Lateral Bound

    2. Lateral Bound

    88% match
    • Adductors
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want to work the adductors one side at a time.

    How to perform this exercise
    1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
    2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
    3. Immediately push off and extend, attempting to bound to the side as far as possible.
    4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
    5. Continue back and forth for several repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: adductors, the same as the Lateral Box Jump
    • Equipment: bodyweight only, the same as the Lateral Box Jump
    • Body position: standing, the same as the Lateral Box Jump
  3. Side Plank Hip AdductionPlay demonstration

    3. Side Plank Hip Adduction

    79% match
    • Adductors
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
    3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
    4. While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
    5. Slowly lower your leg back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: adductors, the same as the Lateral Box Jump
    • Equipment: bodyweight only, the same as the Lateral Box Jump
  4. Monster WalkPlay demonstration

    4. Monster Walk

    73% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the glutes rather than the adductors.

    How to perform this exercise
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not adductors
    • Equipment: bodyweight only, the same as the Lateral Box Jump
    • Body position: standing, the same as the Lateral Box Jump
  5. Band Hip Adductions

    5. Band Hip Adductions

    73% match
    • Adductors
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Anchor a band around a solid post or other object.
    2. Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
    3. Stand up straight and hold onto the post if needed. This will be your starting position.
    4. Keeping the knee straight, raise your right legs out to the side as far as you can.
    5. Return to the starting position and repeat for the desired rep count.
    6. Switch sides.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: adductors, the same as the Lateral Box Jump
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as the Lateral Box Jump
  6. Cable Hip AdductionPlay demonstration

    6. Cable Hip Adduction

    73% match
    • Adductors
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach the ankle cuff to your ankle and stand facing the cable machine.
    2. Position yourself far enough away from the machine so that there is tension on the cable.
    3. Place your hands on the machine for support.
    4. Keeping your leg straight, slowly move your leg across your body towards the midline.
    5. Pause for a moment at the end of the movement, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: adductors, the same as the Lateral Box Jump
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as the Lateral Box Jump
  7. Side Lying Hip AdductionPlay demonstration

    7. Side Lying Hip Adduction

    70% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs straight and stacked on top of each other.
    2. Place your bottom arm under your head for support.
    3. Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
    4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: adductors, the same as the Lateral Box Jump
    • Equipment: bodyweight only, the same as the Lateral Box Jump
  8. Side Hip AbductionPlay demonstration

    8. Side Hip Abduction

    68% match
    • Abductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your hands on your hips.
    2. Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
    3. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
    4. Repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abductors, not adductors
    • Equipment: bodyweight only, the same as the Lateral Box Jump
    • Body position: standing, the same as the Lateral Box Jump
  9. Straight Leg Outer Hip AbductorPlay demonstration

    9. Straight Leg Outer Hip Abductor

    67% match
    • Abductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs straight and stacked on top of each other.
    2. Place your bottom arm under your head for support.
    3. Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward.
    4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abductors, not adductors
    • Equipment: bodyweight only, the same as the Lateral Box Jump
  10. Lever Seated Hip AdductionPlay demonstration

    10. Lever Seated Hip Adduction

    67% match
    • Adductors
    • Lever
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your back against the backrest.
    2. Place your feet on the footrests and grasp the handles for stability.
    3. Engage your adductor muscles and slowly bring your legs together, squeezing your inner thighs.
    4. Pause for a moment at the peak contraction, then slowly return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: adductors, the same as the Lateral Box Jump
    • Equipment: a machine, not bodyweight only
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Lateral Box Jump

Why You Might Need a Lateral Box Jump Alternative

You may substitute lateral box jumps for several reasons: joint pain, lack of a safe box, limited ceiling clearance, or a need for lower-impact progressions. High-impact lateral landings produce large ground-reaction forces that can irritate knees and ankles; choose options that reduce peak force or isolate lateral drive. For rehab or beginners, use lateral band walks and keep the band tension constant while stepping 8–12 inches to maintain adductor and glute med activation. For strength or hypertrophy, choose weighted lateral lunges and sit back into the hip while keeping the knee tracking over the second toe to bias adductor and glute recruitment.

Lateral Box Jump FAQ

What muscles does Lateral Box Jump work?

Lateral box jumps heavily recruit the adductors and lateral hip stabilizers, with strong contributions from glute medius/maximus for hip abduction and extension. Quads and hamstrings absorb landing forces, land with hips back and knees soft to distribute load and protect joints.

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