Dumbbell Seated Box Jump
Dumbbell Seated Box Jump is a intermediate-level compound in the plyometrics category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with dumbbells.
How to do it
- 1Position 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.
- 2Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
- 3Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
- 4Step down and return to the starting position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.