Dumbbell jump squat: how to do it and what it works

Plyometric squat loaded with light dumbbells.

Image: start and end of the movement.

How to do it

Explosive squat with dumbbells that integrates fast ankle, knee and hip extension.

Form. Use a light load, land softly and reorganize your posture before repeating.

Common mistake. Landing with the knees inward, choosing an excessive load, or chaining reps without controlling the impact.

Quadriceps, Gluteus maximus · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.