Dumbbell Seated Box Jump

A intermediate plyometrics exercise for the quads, done with a dumbbell.

Dumbbell Seated Box Jump: finishing position

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Dumbbell
Level: Intermediate
Type: Compound
Movement: Push

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Seated Box Jump

Questions

What muscles does the Dumbbell Seated Box Jump work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Dumbbell Seated Box Jump good for beginners?

It's rated intermediate. Beginners can build up to it with Alternate Leg Diagonal Bound first.

What can I do instead of the Dumbbell Seated Box Jump?

Good alternatives that train the quads: Bench Jump, Linear Depth Jump, Alternate Leg Diagonal Bound or Bench Sprint.

How many sets and reps of the Dumbbell Seated Box Jump should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).