Quadriceps
Dumbbell Seated Box Jump
An explosive jump from a seated position onto a box, holding dumbbells to train leg power.
Energy burned
≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min
Estimate range 31–51 kcal (±25 %)
Muscle mass worked29 %
Effort during a set13.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Sit on a bench or box facing a sturdy box that is lower than your jumping ability.
- 2Hold a light dumbbell in each hand at your sides.
- 3Place your feet flat and lean slightly forward.
How to perform
- 1Drive through your feet and stand up quickly, swinging your arms slightly for balance.
- 2Jump onto the box, landing with both feet and your knees soft.
- 3Stand tall on the box before stepping down.
- 4Return to the seat and reset for the next rep.
