Dumbbell Seated Box Jump

Dumbbell Seated Box Jump is a compound plyometrics exercise using dumbbell that trains the quadriceps.

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Primary muscles: Quadriceps

Secondary muscles: 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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Dumbbell Seated Box Jump from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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