INTRODUCTION: Plyometric training, including box and squat jumps, is widely used in athletic training and rehabilitation. However, the specific physical adaptations from these exercises are not well understood. Gaining a clearer understanding of their effects can help guide exercise programming and improve rehabilitation outcomes.

PURPOSE: The primary aim of this study was to compare the effects of box jumps and squat jumps on gluteal strength, gluteal hypertrophy, lean muscle mass, bone density, and jump height in healthy college-aged individuals.

METHODS: Forty-eight healthy college-aged men and women (18-25 years old) were recruited from a university setting. This randomized controlled trial assigned participants to box jump, squat jump, or control groups. Intervention groups participated in a 12-week plyometric training program (three workouts per week), while the control group was instructed to avoid plyometric activities. Outcome measures were assessed at baseline and week 12 using a handheld dynamometer (HHD) for gluteal strength, a tape measure for gluteal hypertrophy, dual-energy X-ray absorptiometry (DEXA) for lean muscle mass and bone density, and a Vertec device for jump height.

RESULTS: Data from thirty-four participants (11 females, 23 males) who completed data collection were used in the study. One-way ANOVAs revealed no significant difference (p = 0.05) between groups of males and females combined. However, females in the box jump group showed increased gluteal girth compared to the squat jump and control groups. Paired t-tests revealed significant increases (p = 0.05) in bilateral hip extension strength and jump height for both intervention groups, but not the control group. Further analysis showed sex-specific adaptations, with squat jumps leading to greater jump height increases in males and box jumps leading to greater gluteal hypertrophy in females. All males demonstrated an increase in bilateral hip extension strength. Other measured variables showed no statistically significant changes from baseline.

CONCLUSION: Box jump and squat jump interventions both effectively increased hip extension strength and vertical jump height. However, exercise selection may need to be tailored based on sex to optimize training outcomes. These findings provide valuable insights for clinicians and fitness professionals working with college-aged individuals. Incorporating box jumps and squat jumps into rehabilitation or training programs can help improve strength and functional performance. Furthermore, recognizing sex-specific adaptations has the potential to personalize plyometric exercise prescription, leading to more effective training programs and improved outcomes.