Seated Box Jump
A box jump initiated from a seated position on a bench. Removes the countermovement to develop concentric starting power.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Hip Flexors
- Sets
- 3–4
- Reps
- 3–5
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on a bench or box about knee height, facing a plyo box, feet flat and hip-width apart.
Sit tall with arms back, weight slightly forward over the feet.
Swing the arms forward and jump explosively from the seat onto the box.
Land softly with the whole foot on the box in a quarter squat.
Stand up, step down, and reset on the bench.
Breathing: Inhale while seated and exhale forcefully as you jump.
Coaching tips
Explode off the seat
No rocking
Soft landing
Common mistakes
Rocking forward to build momentum
Using a target box that is too high
Landing on the box edge
Safety notes
Use a lower target box than for standard box jumps.
Make sure both the seat and box are stable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.