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Dumbbell Jump Squat
Plyometric squat holding dumbbells that targets quads, glutes, and hamstrings to build explosive lower-body power and athletic performance; scaled by weight or bodyweight.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
5/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at sides with palms facing in, chest up, and core engaged.
- Push hips back and bend knees to lower into squat until thighs are parallel to ground.
- Explode upward by driving through heels, extending hips, knees, and ankles.
- Jump vertically as high as possible, keeping dumbbells stable.
- Land softly on balls of feet, bending knees and hips to absorb impact.
- Immediately descend into next squat without pause.
Coaching Tips
Form Cues
- Drive through heels
- Keep chest up
- Land softly
- Explode from hips
- Knees over toes
Breathing
Inhale during descent, brace core, and exhale forcefully during the explosive jump.
Tempo
2-0-1
Range of Motion
Lower until thighs parallel to floor; fully extend hips, knees, and ankles at top of jump; land with controlled bend to parallel.
Safety
Safety Notes
- Avoid if acute knee or ankle issues
- Start with bodyweight
- Warm up thoroughly
- Use light weights initially
- Maintain neutral spine
Spotting
Not typically required; perform in open space with spotter nearby for heavy loads to assist if form breaks.
Common Mistakes
- Landing stiff-legged
- Knees caving inward
- Rounding back
- Using too much weight
- Pausing at bottom
When to Avoid
- Acute knee pain
- Ankle instability
- Lower back issues
Flexibility Needed
- Hip flexion to 90 degrees
- Ankle dorsiflexion for squat depth
Build Up First
- Master basic squat form
- Proficiency in bodyweight jumps
Also known as
DB Jump Squat, Weighted Jump Squat, Dumbbell Squat Jump
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