Dumbbell Jump Squat
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Abs, Calves
- Equipment
- Dumbbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms relaxed at your sides.
- 2 Lower your hips down and back as if sitting in a chair, keeping your chest up and back straight.
- 3 Continue to squat until your thighs are parallel to the floor or slightly below, ensuring your knees track over your toes.
- 4 From the bottom of the squat, powerfully push through your heels and balls of your feet.
- 5 Explode upwards, extending your hips, knees, and ankles, lifting your feet off the ground.
- 6 Land softly by bending your knees and hips, returning immediately to the squat position.
- 7 Without pausing, transition into the next repetition by immediately exploding back into a jump.
