plyometrics
Dumbbell Seated Box Jump
Works the quadriceps, using dumbbell.
Specification
| Equipment | dumbbell |
| Primary muscles | quadriceps |
| Secondary muscles | calves, glutes, hamstrings |
| Mechanic | compound |
| Force | push |
| Level | intermediate |
| Category | plyometrics |
How to do it
- 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.