Advanced
Dumbbell Jump Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 1
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. -
Step 2
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.
Muscle Groups
Dumbbell Jump Squat targets Abs, Calves, Glutes, Hamstrings, Quads as seen below.
Exercise 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.
Barbell Jump Squat
Advanced
Bodyweight Jump Squat
Intermediate
Isometric-Explosive Bodyweight Jump Squat
Intermediate
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