Barbell Jump Squat
Barbell Jump Squat is an effective way to work your glutes, quads, hips, and hamstrings. Since it provides both strength training and cardiovascular benefits, it''s a stellar part of a well-rounded workout.
ADVANCED
Dumbbell Jump Squat
Dumbbell Jump Squat is a great exercise that increases your explosive power, improves upper and lower body strength, and burns calories faster than regular squats.
Demonstration Video
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Target Muscles
Instructions
- Grab a pair of dumbbells and hold them at your sides with your palms facing each other. Stand with your feet shoulder-width apart. Lower your hips into a full squat position with your thighs parallel to the floor.
- Using a downward momentum, reverse the direction and lift your hips towards the ceiling. Jump as high as you can while holding the dumbbells at your side. After landing, lower yourself back into a squat.
Tips
- Don't lower your chin further than parallel as you lower into the squat.
- Don't let your knees sag inward as you lift.
Alternative Exercises
Bodyweight Jump Squat
Bodyweight Jump Squat targets the glutes, quads, hips, and hamstrings and also increases your heart rate. Because this variation puts more stress on your joints, it''s important to have healthy knees, ankles, and hips if you want to try this move.
Isometric-Explosive Bodyweight Jump Squat
Isometric-Explosive Bodyweight Jump Squat is a lower body exercise that increases strength, power, and endurance. This is also a good core exercise.
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