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Seated Box Jumps
Intermediate - Cardio - Compound
Targeted Muscle Group
Upper Legs
Lower Legs
Glutes
Recommended Equipment
How to do it
Seated box jumps are an advanced plyometric exercise that requires explosive power and strength. They're particularly effective for athletes and individuals looking to improve their vertical jump and lower body explosiveness.
Sit up tall with your chest lifted, shoulders back, and core engaged. Keep your arms relaxed by your sides or bent at the elbows for balance, whichever feels more comfortable for you. From the seated position, quickly swing your arms back behind you. Explosively drive through your legs, pushing off the ground to jump upwards.
As you jump, swing your arms forward and upward to generate momentum. Aim to land softly on top of the box with both feet, ensuring your entire foot is on the box and your knees are slightly bent to absorb the impact.
Focus on landing with control and stability, keeping your balance as you land on the box. Use your arms for balance as needed.
Carefully step down from the box one foot at a time or both feet simultaneously, depending on your preference and comfort level. Ensure that you land softly and maintain control as you return to the starting seated position. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient, you can increase the number of repetitions and sets.
