Dumbbell Seated Box Jump
A seated box jump performed holding a dumbbell at the chest. The seated start removes the countermovement and the load adds resistance, so it builds power from a dead stop.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Soleus
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Reps
- 3–5
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the edge of a bench facing a box about half a metre away, feet flat, holding one light dumbbell upright against your chest.
Brace and lean the torso forward until your weight is over your feet.
Drive through the feet to stand and jump up and forward in one explosive move.
Land on the box with both feet, hips and knees bending to absorb the impact.
Stand tall, step down and sit back on the bench to reset.
Breathing: Brace as you lean in and exhale forcefully as you jump.
Coaching tips
Chest up, dumbbell tight
Explode from a dead stop
Soft landing on the box
Common mistakes
Dumbbell so heavy the jump gets short
Rocking back and forth to build momentum
Letting the dumbbell drift away from the chest
Box so high the landing is a deep squat
Safety notes
Master the bodyweight seated box jump first.
Keep the dumbbell light and pinned to the chest.
Use a stable box and step down every rep.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.