All Fours Quad Stretch
QuadsBodyweight
IntermediateStretching
Dumbbell Seated Box Jump
Primary muscles
Quads
Secondary muscles
Calves · Glutes · Hamstrings
Equipment: Dumbbells
Level: Intermediate
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
- Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
- Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
- Step down and return to the starting position.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.