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Dumbbell Seated Box Jump
quadricepsplyometrics
Target Muscles
Primary: quadriceps
Secondary: calves, glutes, hamstrings
Equipment Needed
dumbbell
Mechanics
compound
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Download StaminaHow to perform 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.