Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredBox
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Adductors, Calves, Glutes, Hamstrings, Hip Flexors
Target Muscle Group


Quads Muscle Anatomy Diagram

Seated Vertical Jump Overview

The seated vertical jump is a variation of the vertical jump and an exercise used to increase lower body explosiveness.

Plyometric exercises, such as the seated vertical jump, are not only important for athletes – but also the general population as well to maintain elasticity in your tendons as you age.

Seated Vertical Jump Instructions

  1. Setup in a seated position on the side of a box.
  2. Lean forward slightly, swing your arms back, and explode straight up by driving off both legs.
  3. Generate triple extension and then land softly.

Seated Vertical Jump Tips

  1. Triple extension = extension of the hips, knees, and ankles.
  2. If you don’t have access to a box then you can use a chair or a bench. Initially it might be wise to set the depth well above 90 degrees and then slowly work your way down.
  3. You can use these drills as “fillers” in between your large compound movements or you can implement them within your warm up as a method of potentiating your central nervous system for heavier strength based work in your accompanying training session.
  4. Unilateral versions should only be incorporated once someone demonstrates substantial levels of lower body strength and stability.
  5. The arms drive the legs, don’t forget to incorporate the arm swing.
  6. Make sure you step down from the box, don’t jump down.
  7. Land softly - use the cue “extend (as in the hips), absorb”.