Dumbbell Seated Box Jump

What it is

This exercise is a dynamic, explosive movement that builds lower body power. Primarily targeting your quadriceps, it also engages your glutes, hamstrings, and calves for a comprehensive leg workout. Starting from a seated position with a dumbbell held to your chest adds a unique challenge to your jump mechanics.

Technique tips

• Keep the dumbbell held firmly to your chest.
• Powerfully extend your hips and knees to launch.
• Land softly on the box, absorbing impact through bent knees.
• Control your descent from the box, stepping down deliberately.
• Choose a box height that challenges your power safely.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.