Start
End
Plyometrics
Dumbbell Seated Box Jump
intermediatedumbbell·compound·push
Muscles Worked
Secondary
Abductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisbiceps femorisgracilispopliteussemimembranosussemitendinosus
How to Perform
1
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.
2
Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
3
Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
4
Step down and return to the starting position.
Alternatives to Dumbbell Seated Box Jump
Same muscles, different equipment or difficulty
