Box Dumbbell Jump
The Box Dumbbell Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. You'll need: box and dumbbells.
Required Equipment
Box Dumbbell Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius); Hamstrings
How to do the Box Dumbbell Jump
Stand facing a sturdy exercise box with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.
Hinge slightly at your hips and bend your knees to load your legs, keeping your core engaged and chest up.
Explode upward through your feet, swinging your arms to gain momentum, and jump onto the center of the box.
Land softly with bent knees to absorb the impact, keeping your weight centered over your feet.
Step down carefully one foot at a time to return to the starting position.
Box Dumbbell Jump FAQs
What muscles does the Box Dumbbell Jump work?
The Box Dumbbell Jump mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Box Dumbbell Jump?
Box and dumbbells.
Is the Box Dumbbell Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Box Dumbbell Jump go on?
It belongs on leg day in a push/pull/legs routine.
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