Legs / Intermediate / Compound (multi-joint)

Dumbbell Seated Box Jump

A dumbbell explosive exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, Glutes, Hamstrings

Equipment

Dumbbells, Bench

Movement pattern

Jump / plyometric

Level

Intermediate

Type

Legs, Compound (multi-joint), Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

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.

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