Box jumps vs Jump Squat
FR : Box jumps ↔ Jump Squat
Swapping Box jumps (Bodyweight) for Jump Squat (Bodyweight) retains 100% overlap; expect alternative path. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Weighted Muscle Overlap
100%
Sum of min(coef A, coef B)
Primary Equipment
Bodyweight → Bodyweight
Same rep/load measurement family
Load Transfer Protocol
Target RPE 7.5–8.5
Never assume 1:1 kg across leverages
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Box jumps for Jump Squat.
| Muscle Group | Box jumps | Jump Squat | Leverage Shift |
|---|---|---|---|
| Quadriceps | Primary (38%) | Primary (38%) | Matched |
| Glutes (Gluteus Maximus / Medius) | Primary (28%) | Primary (28%) | Matched |
| Hip Adductors | Secondary (12%) | Secondary (12%) | Matched |
| Lower Back (Spinal Erectors) | Secondary (10%) | Secondary (10%) | Matched |
| Hamstrings | Secondary (7%) | Secondary (7%) | Matched |
| Abdominals & Trunk Bracing | Secondary (5%) | Secondary (5%) | Matched |
Load & Volume Conversion: Box jumps → Jump Squat
Worked weight heuristic: a 70 kg set on Box jumps (Bodyweight) maps roughly to 70 kg on Jump Squat (Bodyweight; 2.5 kg jumps, curve: alternative curve). Calibrate set 1 at RPE 8 so e1RM history for Box jumps remains unskewed. Zero anatomical muscles are dropped between Box jumps and Jump Squat; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37461495 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37877099 ↗ |
| Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. | Plotkin (2022) | PubMed 36199287 ↗ |
| An electromyographic analysis of sumo and conventional style deadlifts. | Escamilla (2002) | PubMed 11932579 ↗ |