Quads
Seated Box Jump
The Seated Box Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 25%, quads (vastus lateralis) 17% and quads (vastus medialis) 12%.
How to do it
- Sit on a bench or low box facing a plyo box, feet flat, knees bent about 90 degrees.
- Swing the arms back while staying seated with the chest up.
- Swing the arms forward and jump straight from the seat onto the plyo box.
- Land softly with both feet flat on the box in a partial squat.
- Stand tall, step down and sit back on the bench for the next rep.
Tips
- Do not rock forward before the jump: start from a still seat.
- Drive hard through the whole foot.
- Choose a box height lower than your standing box jump.
Common mistakes
- Standing up first and then jumping.
- Landing in a deep squat because the box is too high.
- Knees caving in on the landing.
Muscles worked by the Seated Box Jump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
No countermovement from the ankles, the hips do the work. Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.
Seated Box Jump alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Seated Box Jump work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The calves (soleus), quads (rectus femoris), calves (gastrocnemius) and hamstrings (biceps femoris) assist.
Is the Seated Box Jump good for beginners?
The Seated Box Jump is rated intermediate. If you are new, learn the Box Jump first and build up from there.
What is a good alternative to the Seated Box Jump?
For example the Kneeling Jump, Alternating Jump Lunge and Box Jump. They train mostly the same muscles.
How do you make the Seated Box Jump harder?
Add weight or reps, or move on to the Depth Drop and Depth Jump.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.