How to do: Dumbbell Seated Box Jump

Quadricepsintermediatedumbbell

Dumbbell Seated Box Jump — starting position — Start position

Dumbbell Seated Box Jump — finishing position — Finish position

Step-by-step instructions

1Position 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.
2Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
3Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
4Step down and return to the starting position.

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Photos & base instructions from the open-source Free Exercise DB (public domain).