How to Do the Dumbbell Seated Box Jump

Intermediate · Dumbbell · Targets Quadriceps, Calves, Glutes, Hamstrings

Dumbbell Seated Box Jump demonstration
💪 Quadriceps, Calves, Glutes, Hamstrings🏋️ Dumbbell📊 Intermediate🏷️ Plyometrics

How to perform 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.

Muscles worked

The Dumbbell Seated Box Jump primarily targets your Quadriceps, with support from your Calves, Glutes, Hamstrings. You'll need dumbbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Dumbbell Seated Box Jump slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.