10 Best Lateral Box Jump Alternatives for Limited Equipment

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

    1. 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
  2. Side Plank Hip AdductionPlay demonstration

    2. Side Plank Hip Adduction

    79% match
    • Adductors
    • Bodyweight
    • 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. 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
  3. Monster WalkPlay demonstration

    3. 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
  4. Side Lying Hip AdductionPlay demonstration

    4. 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
  5. Side Hip AbductionPlay demonstration

    5. Side Hip Abduction

    68% match
    • Abductors
    • Bodyweight
    • Beginner
    • Isolation

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

    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
  6. Straight Leg Outer Hip AbductorPlay demonstration

    6. 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
  7. Alternate Leg Diagonal Bound

    7. Alternate Leg Diagonal Bound

    67% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Assume a comfortable stance with one foot slightly in front of the other.
    2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
    3. It may help to use a line on the ground to guage distance from side to side.
    4. Repeat the sequence with the other leg.

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

    Why this matches
    • Primary muscle: quads, not adductors
    • Equipment: bodyweight only, the same as the Lateral Box Jump
    • Body position: standing, the same as the Lateral Box Jump
  8. Lunge With JumpPlay demonstration

    8. Lunge With Jump

    67% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

    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
  9. Side Bridge Hip AbductionPlay demonstration

    9. Side Bridge Hip Abduction

    64% match
    • Abductors
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie 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 keeping your core engaged, lift your top leg as high as possible without rotating your hips.
    5. Pause for a moment at the top, then lower your leg back down.
    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: abductors, not adductors
    • Equipment: bodyweight only, the same as the Lateral Box Jump
  10. Lunge With TwistPlay demonstration

    10. Lunge With Twist

    64% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
    6. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, not adductors
    • Equipment: bodyweight only, the same as the Lateral Box Jump
    • Body position: standing, the same as 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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