Dumbbell Jump Squat

How To Do A Dumbbell Jump Squat Correctly

The Dumbbell Jump Squat is a fantastic plyometric exercise that targets your glutes, hamstrings, and quadriceps, as well as improving athleticism and power with jumping.

To get started:

1. Hold a pair of dumbbells in each hand, arms extended down by your sides, with a slightly wider than hip width stance.
2. With your chest up, initiate the squat movement by first sitting back to bend at the hips, followed by bending your knees, to squat down so your thighs are close to parallel to the floor.
3. Press your feet through the floor as your extend your hips and explode into a jump straight up into the air.
4. Ensure you cushion your joints by landing softly as you land on the balls of your feet, then your heels, while immediately lowering yourself back into another squat.
5. Repeat.

Primary Muscles Worked

Beginner Variation

• Jump Squat

Advanced Variation

• Barbell Jump Squat