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Quadriceps · Advanced

Dumbbell Seated Box Jump

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

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Dumbbell Seated Box Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Sit on a stable bench facing a separate target box and hold one light dumbbell in each hand at your sides.
  2. 02Plant your feet, brace your trunk, and lean forward slightly to load your hips without excessive rocking.
  3. 03Drive forcefully through both feet, rise from the bench, and jump onto the target box.
  4. 04Land with both feet fully supported, knees and hips bent, and dumbbells controlled at your sides.
  5. 05Stabilize, step down carefully, and return to the seated start before repeating.

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Variations

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

Easier regressionBody Weight Seated Box JumpRelated variationBox 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 TwistComparable substituteApproach Box Jump

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