▸ Legs
Dumbbell Seated Box Jump
QuadricepsDumbbell
intermediate · compound · plyometrics
Also works: Calves · Glutes · Hamstrings
A quadriceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
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.
02
Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
03
Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
04
Step down and return to the starting position.