Seated box jump

A compound exercise for the quads and glutes, with help from the calves. Equipment: plyo box or step.

Orbit

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WorksQuadsGlutesCalves

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Sit on a bench facing a box, feet flat.
Swing the arms and jump from seated onto the box
Step down and sit again for each rep

Muscles worked

Seated box jump: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Calves

Equipment

Plyo box or step

Alternatives

Exercises that train the same main muscles. See all seated box jump alternatives.

Box step-overPlyo box or step
Burpee box jumpPlyo box or step
Cross trainerCross trainer
Frog jumpNo equipment
Half-turn squat jumpNo equipment
HikingNo equipment

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

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