Dumbbell Seated Box Jump
How to do the Dumbbell Seated Box Jump with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Dumbbell
How to do the Dumbbell Seated Box Jump
- 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.
Log it, see it on your body.
Every Dumbbell Seated Box Jump set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Dumbbell Seated Box Jump fits
The Dumbbell Seated Box Jump shows up in training built around a specific goal. See how it fits:
More quads exercises
Dumbbell Seated Box Jump: common questions
What muscles does the Dumbbell Seated Box Jump work?
The Dumbbell Seated Box Jump primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Dumbbell Seated Box Jump suitable for beginners?
The Dumbbell Seated Box Jump is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Dumbbell Seated Box Jump?
To do the Dumbbell Seated Box Jump you'll need a dumbbell.
Is the Dumbbell Seated Box Jump a compound or isolation exercise?
The Dumbbell Seated Box Jump is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Dumbbell Seated Box Jump with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Dumbbell Seated Box Jump sets, free.
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