Dumbbell Jumping Squat

Category

Plyometrics

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides. Keep your chest up, shoulders back, and core engaged.
2. Lower yourself into a squat position by bending your knees and hips, keeping your back straight and the dumbbells close to your body.
3. Explosively push through your heels to jump straight up into the air, extending your legs and keeping the dumbbells by your sides.
4. Land softly on your forefeet. Repeat for the desired number of repetitions.

Form tips

• Ensure your knees track over your toes during the squat and landing phases to avoid strain on your joints.
• Use a controlled motion when landing to minimize impact on your joints.
• Keep your chest lifted and your back straight to maintain proper posture.