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Dumbbell Split Squat Jump
Plyometric lunge variation holding dumbbells that targets quads, glutes, and hamstrings to build explosive power and lower body strength; commonly alternated between legs for balance.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Adductors, Hip Flexors, Abs, Lower Back
Popularity Score
6
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, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius, Soleus
Adductors
4/10Hip Flexors
3/10Iliopsoas
Abs
3/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand holding a dumbbell in each hand at your sides with feet hip-width apart, then step one foot forward into a split stance, core engaged and torso upright.
- Lower your body by bending both knees until back knee hovers above floor.
- Drive explosively through front foot to jump upward.
- Swing arms for momentum during the jump.
- Switch legs mid-air if alternating.
- Land softly in split squat with knees bent to absorb impact.
- Immediately repeat for next rep.
Coaching Tips
Form Cues
- Drive through front heel
- Keep torso upright
- Knees track over toes
- Land softly bent knees
Breathing
Inhale during descent, brace core, and exhale forcefully during the explosive jump.
Tempo
2-0-1
Range of Motion
Descend until front thigh is parallel to floor and back knee nearly touches ground; fully extend hips and knees in jump with vertical height.
Safety
Safety Notes
- Avoid if acute knee or ankle issues
- Warm up thoroughly
- Progress gradually from bodyweight
- Ensure stable footing
Spotting
Spotter can assist by holding shoulders during landing if needed; otherwise, use safeties or perform in open space.
Common Mistakes
- Knee collapsing inward
- Hard landing on straight legs
- Leaning torso forward
- Insufficient core brace
When to Avoid
- Acute knee injuries
- Ankle instability
- Lower back pain
Flexibility Needed
- Hip flexion for deep lunge
- Ankle dorsiflexion
- Shoulder mobility for arm swing
Build Up First
- Mastery of split squat
- Basic plyometric experience
- Core stability competency
Also known as
Dumbbell Jump Lunge, Dumbbell Alternating Split Jump, DB Split Squat Jump
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