There are many ways to get a great workout in, and sometimes just you need is your own body weight. That’s why plyometric exercises are so popular – they don’t require any equipment and can be done anywhere. But what if you don’t have a plyo box? Or what if you have bad knees problem?
No problem! There are many things you can use as an alternative.
If you’re looking for an alternative exercise material to the plyo box, there are a few options out there. One is the TRX system, which uses suspension training to provide a workout. Another option is the PowerBlock, which is a set of dumbbells that can be adjusted to different weights.
There are also kettlebells, which are great for explosive movements. Ultimately, it’s up to you to choose what type of exercise equipment will best suit your needs.
What I Can Use in Place of a Plyo Box – Cheap Alternative to Plyo Boxes
”What Can I Use for Box Jumps If I Dont Have a Plyo Box” – if this is your question, then here are some cheapest solutions for your query.
You can use a few things for box jumps if you don’t have an actual box. A couch or bench will work in a pinch.
But if you’re wanting for something a little more sturdy, try using cinder blocks or other heavy objects that won’t move when you land on them. Just be sure to stack them securely so they don’t topple over mid-jump!
Another option is to use a step-up platform. This can be anything from a small stool or ottoman to a larger piece of furniture like a coffee table or dresser.
Also, you can use a staircase to do jump exercises. We will discuss this topic further in our article.
Another option is to use something like a park bench or picnic table. And if you don’t have access to any of these things, you can always get creative and make your own plyo box by filling up a sturdy box with sandbags or other heavy objects. Scroll down to know that DIY tip.
Box Jump Alternatives for Bad Knees
There are plenty of box jump alternatives for bad knees that won’t put too much strain on your joints. If you have weak or injured knees, it’s important to find exercises that won’t aggravate your condition. Plyo Box jumps are a great way to build superb power and improve your coordination, but they’re not suitable for everyone.
Here are some alternative exercises to the Plyo Box jump that will give you a similar workout without giving too much stress on your knees:
Step Ups is a fantastic exercise that ensures you a similar result as box jump but in an easy way. Its best for those who suffered from bad knee problems.
How to Do Step Ups?
- Place one foot on a box or chair and step up
- Driving through your heel to raise yourself up
- You can use dumbbells or kettlebells for added resistance if needed
- Keep your other leg straight or bend it slightly at the knee to take some of the load off your joints
- Repeat with the other leg
- Now, repeat the whole process as much as you can.
Squat jumps are another great alternative to Plyo Box jump that you can definitely try at home or in the gym easily.
How to Do Squat Jump?
- Take a squat position with your feet shoulder-width apart
- Then jump explosively upwards,
- Using your arms for momentum if needed
- Land softly back in the squat position and repeat.
- You can hold dumbbells or kettlebells to increase the difficulty level if required
- Repeat the whole process as much as you can.
You can use a box, chair, small bench, or anything to do this exercise. This exercise is great for improving balance and coordination as well as building lower body strength.
How to Do Box Step-overs?
- Place your one foot on top of the box or small bench
- Then bring your other foot up next to it and step over onto the ground on the other side of the box
- Alternate legs with each rep.
Also Read: Alternative to Barbell Rollout
Box Jump Alternative at Home Or in Gym
We have already discussed box jump alternative solutions for those who have bad knee problems above. But If you want to do exact box jump exercises but have no plyo box in your home or in the gym, there are plenty of options too!
Here I have a few ideas to get you started:
Jumping on a Staircase
Is there a house without stairs? No, there isn’t.
You can get the same performance as box jumps using this method anywhere, including the gym. This is an excellent way to get in some extra cardio and work on your explosive power.
How to Do Jump Exercise on a Staircase?
- Simply stand at the bottom of a staircase
- Now, jump up as high as you can and land lightly on your feet
- Now jump up the stairs like this and keep going up
- You can also add in some variations like alternating legs or doing tuck jumps
- Repeat the whole process as much as you can.
Band-assisted Chair Jump
Wanna do a low-impact box jump alternative exercise? Then, Band-assisted Jump is a great option for you. You need a resistance band and a small table or flat chair to do this.
This exercise is a plyometric movement that trains your muscles to generate maximum force in a short period of time. It’s a great way to improve your power and explosiveness without putting too much stress on your joints.
How to Do Band-assisted Jump?
- To do the band assisted box jump, start by attaching the resistance band to a sturdy object at about waist height
- Stand in front of the small table, bench or chair with your feet shoulder-width apart and place the band around your waist
- Bend your knees and hips to lower yourself into a quarter-squat position
- Then quickly extend your hips and knees to jump onto the chair
- Land lightly on your toes with both feet on the chair before lowering yourself back to the starting position
- You can make this exercise more challenging by adding weight to your jumps or increasing the height of the table or chair.
Caution: But if you’re just starting out, it’s important to focus on perfecting your form before adding any extra challenges.
Give the band assisted chair jump a try next time you’re looking for a low impact plyometric exercise!
Jump On a Park Bench or Picnic Table
Yes, you can use a park bench or picnic table as an alternative to plyo box to do jump exercises. You already understand how to do it; even then, I made a how-to guide for you below.
How To Do Jup Exercise with a Park Bench or Picnic Table
- To perform a no box jump, simply stand in front of an object that you can jump over, either its a bench or a table.
- Start in a quarter squat position with your feet shoulder width apart and your arms extended out in front of you
- Explosively jump up and over the object
- Landing on the other side in a soft, controlled manner
- Repeat for desired reps and sets.
- Additionally, this exercise can be performed almost anywhere there is an object to jump over.
Note: No alternative jump exercises are great like traditional plyo box jumps because they are much safer. There is no risk of falling off or hitting your head on a hard surface if you miss your target.
Are Plyo Boxes Worth It?
Plyo boxes are often used in CrossFit and other HIIT workouts to help improve explosive power and agility. They can also be used for box jumps, step-ups, and various other exercises. So, are they worth the investment?
The short answer is yes! Plyo boxes can be a great exercise accessory to your home gym or studio. They’re versatile, durable, and relatively affordable.
Plus, they offer a great workout for both beginners and advanced athletes alike. Here’s a more detailed look at the benefits of plyo boxes:
Improve Explosive Power
One of the main benefits of using plyo boxes is that they can help improve your explosive power. This is because plyometric exercises involve an eccentric (muscle lengthening) phase followed by a concentric (muscle shortening) phase.
This type of training helps improve muscle coordination and firing patterns, leading to increased power output.
Plyometric training can also help increase your agility. This is because it helps improve your neuromuscular coordination – aka your ability to fire muscles in quick succession effectively.
This can make you faster and more agile on your feet, which can be beneficial in sports and other activities.
In addition to improving power and agility, plyometric training can also help build strength.
This is because it recruits fast-twitch muscle fibers responsible for generating high levels of force. As such, regular plyometric training can lead to significant gains in strength over time.
Boost Bone Density
Another benefit of plyometric training is that it can help boost bone density. This is important because bones tend to become weaker with age, which can lead to an increased risk of fractures.
However, by doing weight-bearing exercises like box jumps, you can help strengthen bones and reduce this risk.
How Do You Make a Homemade Plyometric Box?
If you don’t want to use alternatives to plyo box and also don’t want to invest in expensive equipment, fear not, I have some tips for you!
You can easily make your own plyometric box at home with just a few supplies. Here’s what you’ll need:
- 4×4 wood post (8 feet long)
- Saw (to cut the wood post) –
- Hammer and nails or screw gun and screws
- Tape measure or ruler
- Plywood (4 feet by 4 feet but 3/4 inch thick plywood recommended for durability)
- Sandpaper (optional)
How to Make?
- Start by cutting your 4×4 wood post into four even pieces using a saw. These will be the sides of your box. If you’re using a power saw, be sure to wear proper safety gear, including eye protection.
- Once your wood is cut, use sandpaper to smooth any rough edges. Next, take two of your wood pieces and nail or screw them together at the ends to form a rectangle. Repeat this step with the remaining two pieces of wood so that you have two rectangles.
- These will be the top and bottom of your box. Now it’s time to attach the sides of your box to the top and bottom. Nail or screw the sides into place, ensuring that all four corners are square.
- The last step is to add your plywood base. Cut your plywood piece into four equal sections and fit them onto each side of the box, nailing or screwing them into place.
And that’s it! Your homemade plyometric box is now complete and ready for use!
Here are Some Pros and Cons of Wood and Foam Plyo Boxes
I hope you already got the ideas on what you can use instead of plyo box for regular exercises. Try any one of these and make your workout day more effective.
Stay tuned for more tips!