Dumbbell Seated Box Jump

in Quadriceps Exercise

Main Muscle Worked: Quadriceps

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Dumbbell Seated Box Jump - Exercise Guide

Step 1

Position a box and a bench parallel with each other. The distance between the bench and box should be a couple of feet according to your preference.

Step 2

Hold a dumbbell directly over your chest with both hands.

Step 3

Sit on the bench while directly facing the box. Keep your back straight and tighten your hold on the dumbbell all throughout this exercise. This is your starting position.

Step 4

Firmly plant your feet on the floor as you lean forward.

Step 5

Immediately jump forward by extending your hips and knees. Aim to land on top of the box in front of you.


Once you’ve landed, absorb the impact by bending your hips and knees at the same time.


Step down and return to your starting position.

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