Gist
Yes. The glutes contribute strongly to hip extension during forceful sled steps, especially when the load and forward lean demand powerful ground contact. Learn how to programme sled pushes for the glutes.
Yes. Heavy or moderate sled pushes can provide a meaningful quadriceps stimulus when load, distance and total work progress over time. Learn how to programme sled pushes for the quads.
The core stabilises the torso and helps organise the landing. The exercise can improve control, but direct core loading is easier to progress. Learn how to programme box jumps for the core.
The calves contribute to the final push from the floor. Box jumps can improve explosive function, while calf raises are more specific for size. Learn how to programme box jumps for the calves.
The hamstrings contribute to hip control and take-off, but box jumps do not load them through the long ranges usually used for growth. Learn how to programme box jumps for the hamstrings.
Box jumps challenge the quads during take-off and landing, yet squats and presses are more reliable for adding quad size. Learn how to programme box jumps for the quads.
Slams involve the shoulders dynamically, but their main value is power and conditioning rather than maximal deltoid growth. Learn how to programme medicine ball slams for the shoulders.
Squats load the lower back isometrically, which can strengthen the spinal erectors, though they are not a direct back-extension exercise. Learn how to programme squats for the lower back.
Yes. The adductors, particularly adductor magnus, can contribute strongly to hip extension in deeper squat positions. Learn how to programme squats for the adductors.