Plyometrics

Dumbbell Seated Box Jump

The dumbbell seated box jump is an intermediate plyometrics exercise for your quads, using dumbbell.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Dumbbell
Level
Intermediate
Dumbbell Seated Box Jump, starting position
Start
Dumbbell Seated Box Jump, end position
Finish

How to do it

  1. Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
  2. Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
  3. Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
  4. Step down and return to the starting position.

Alternatives to the dumbbell seated box jump

Bulgarian split squat Dumbbells, Flat bench Smith machine squat Smith machine Barbell back squat Barbell, Squat rack Barbell Lunge Barbell Barbell Step Ups Barbell Bodyweight squat Body weight