Legs · Dumbbell · Compound · Intermediate

Dumbbell Seated Box Jump

Dumbbell Seated Box Jump, start position
Start
Dumbbell Seated Box Jump, end position
End
FrontBack
PrimarySecondary
Main muscles
Quads
Also working
Calves, Glutes, Hamstrings

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.

Swaps on other equipment

Each has the quads as its main muscle and is also a push, on a different piece of equipment.

Other quad exercises

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake