Strength

Dumbbell Jump Squat

The Dumbbell Jump Squat is a dynamic full-body exercise focusing on legs, glutes, and core. It enhances power, strength, and endurance, but requires proper form due to increased joint impact. Not suitable for those with knee or ankle issues.

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Dumbbell Jump Squat instructions

Step-by-step instructions

Stand straight with a dumbbell in each hand, held at shoulder level.

Keep the weight mostly in your heels and prepare to lower your body down.

Quickly drop down like you're sitting on a chair, getting your hips below your knees if you can.

Explode back upwards in a jumping motion, pushing through your heels and using the weights to aid your lift.

Upon landing, carefully bend your knees to soften the impact and immediately prepare for the next jump.

Stand straight with a dumbbell in each hand, held at shoulder level.

Keep the weight mostly in your heels and prepare to lower your body down.

Quickly drop down like you're sitting on a chair, getting your hips below your knees if you can.

Explode back upwards in a jumping motion, pushing through your heels and using the weights to aid your lift.

Upon landing, carefully bend your knees to soften the impact and immediately prepare for the next jump.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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