Exercise

Dumbbell Seated Box Jump

Also known as: seated box jump, db seated box jump, weighted seated box jump, starting strength box jump

Dumbbell Seated Box Jump is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: medial gastrocnemius and biceps femoris. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Medial gastrocnemius Biceps femoris

How to do it

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.
Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
Step down and return to the starting position.