Dumbbell Kneeling to Box Jump
The Dumbbell Kneeling to Box 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
Dumbbell Kneeling to Box Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius); Hamstrings
How to do the Dumbbell Kneeling to Box Jump
Kneel on a soft mat facing a sturdy plyo box while holding a pair of light dumbbells at your sides.
Tuck your toes under and sit your hips back slightly to load your glutes and hamstrings.
Drive your arms forward and powerfully swing your hips upward, exploding off your knees.
Land softly on top of the box in a quarter squat position, absorbing the impact through your legs.
Stand up straight briefly, then carefully step back down to the floor into the starting kneeling position.
Dumbbell Kneeling to Box Jump FAQs
What muscles does the Dumbbell Kneeling to Box Jump work?
The Dumbbell Kneeling to Box 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 Dumbbell Kneeling to Box Jump?
Box and dumbbells.
Is the Dumbbell Kneeling to Box Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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