Dumbbell Seated Box Jump
An intermediate compound plyometric exercise that works the quads, using dumbbells.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Dumbbell Seated Box Jump
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bench Jump
An intermediate compound plyometric exercise that works the quads, needing no equipment.
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2
Linear Depth Jump
An intermediate compound plyometric exercise that works the quads.
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3
Depth Jump Leap
A beginner compound plyometric exercise that works the quads.
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4
Side Standing Long Jump
A beginner compound plyometric exercise that works the quads.
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5
Side to Side Box Shuffle
A beginner compound plyometric exercise that works the quads.
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6
Single-Leg Stride Jump
A beginner compound plyometric exercise that works the quads.
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7
Split Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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8
Standing Long Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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9
Star Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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10
Stride Jump Crossover
A beginner compound plyometric exercise that works the quads.
Frequently Asked Questions
What muscles do dumbbell seated box jump work?
Dumbbell Seated Box Jump primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for dumbbell seated box jump?
Dumbbell Seated Box Jump uses dumbbells.
Dumbbell Seated Box Jump: is it suitable for beginners?
Dumbbell Seated Box Jump is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of dumbbell seated box jump?
Bench Jump, Linear Depth Jump, Depth Jump Leap train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell seated box jump reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell seated box jump can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell Seated Box Jump with AI
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