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Quadriceps · Advanced

Body Weight Seated Box Jump

Plyometric lower-body drill developing power, rhythm, and landing control.

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Body Weight Seated Box Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Box

Sets × reps

3 × 5

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Sit on a stable bench facing the target box with your feet flat and about hip-width apart.
  2. 02Lean forward slightly and load your legs without using an excessive rocking motion.
  3. 03Drive explosively from the seated position and jump onto the target box.
  4. 04Land softly with both feet fully on the box and your knees and hips bent.
  5. 05Stabilize or stand tall, then step down carefully before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBox JumpHarder progressionDumbbell Seated Box JumpRelated variationApproach Box JumpRelated variationBox Drop to Single-Leg StabilizationRelated variationBox Jump Step-OverRelated variationBroad Jump

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBench JumpComparable substitute90 Degree Jump Squat Twist

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