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Dumbbell Seated Box Jump

QuadsDumbbellIntermediateCompound
Dumbbell Seated Box Jump — start position
Start
Dumbbell Seated Box Jump — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Glutes, Hamstrings

How to do it

  1. 01

    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. 02

    Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.

  3. 03

    Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.

  4. 04

    Step down and return to the starting position.

In the app

Dumbbell Seated Box Jump appears when you own dumbbells and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With other
With machine

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