Dumbbell Frog Jumps

Category

Plyometrics

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gastrocnemius

Secondary muscles

Biceps Femoris, Rectus Abdominis, Iliopsoas

How to do it

1. Bend your knees and lower into a deep squat while keeping your chest up, with your feet wider than shoulder-width, holding a dumbbell in each hand hanging between your legs.
2. Push through your heels and extend your legs to stand upright, bringing the dumbbells to your sides.
3. Explosively jump straight up from the squat position, extending through your hips, knees, and ankles.
4. Land softly back into the squat position with control and immediately go into the next rep.

Form tips

• Use explosive power from your legs to jump up.
• Land with soft knees to reduce impact on joints.
• Engage your core throughout the movement.