Dumbbell Seated Box Jump

An intermediate conditioning exercise for the quads, calves, glutes and hamstrings, done with a dumbbell and a bench or box.

Movement guide

Dumbbell Seated Box Jump

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusQuads · Calves · Glutes · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Front Box Jump demonstrated on the 3D figure

3D demoFront Box JumpBeginner · Other / check instructions

Similar move, beginner grade.

This move

Dumbbell Seated Box JumpIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

Lateral box jump demonstrated on the 3D figure

3D demoLateral box jumpAdvanced · A step

Side-to-side box push-off demonstrated on the 3D figure

3D demoSide-to-side box push-offIntermediate · A step

Split jump (same-leg landing) demonstrated on the 3D figure

3D demoSplit jump (same-leg landing)Intermediate · No equipment

Linear Depth Jump demonstrated on the 3D figure

3D demoLinear Depth JumpIntermediate · Other / check instructions + A bench or box

Rocket Jump demonstrated on the 3D figure

3D demoRocket JumpBeginner · No equipment

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Questions people ask

What muscles does the Dumbbell Seated Box Jump work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Dumbbell Seated Box Jump?

A dumbbell + A bench or box.

Is the Dumbbell Seated Box Jump good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Front Box Jump.

What is an easier alternative to the Dumbbell Seated Box Jump?

Try the Front Box Jump. It works similar muscles at a lower grade.

How do I make the Dumbbell Seated Box Jump harder?

Progress to the Depth jump to a second box, or add load, range or slower lowering once your form is solid.