The dumbbell seated box jump is an explosive exercise that builds the quadriceps as well as overall lower-body strength and explosiveness. All you need is a box, a bench, and a light dumbbell. Performing it from a seated position eliminates the stretch reflex in the lower body, forcing you to generate more power. This is an advanced move, so consider starting off with box jumps or squat jumps before progressing to this.
Builds and strengthens the lower body
Builds serious full-body explosive power
Excellent contrast movement with heavy squats or deadlifts