GymPlan AIDumbbell Seated Box Jump
Dumbbell Seated Box Jump is an intermediate compound dumbbell plyometrics that mainly works your quads, with help from your calves, glutes and hamstrings.
How to do the dumbbell seated box jump
- 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.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialDumbbell Seated Box Jump alternatives
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What muscles does the dumbbell seated box jump work?
It mainly works your quads; your calves, glutes and hamstrings assist.
How many sets and reps of dumbbell seated box jump should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the dumbbell seated box jump good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.