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All exercises

Dumbbell plyo squat

Advanced

Dumbbell plyo squat is a compound dumbbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. 2Lower your body into a squat position by bending your knees and pushing your hips back.
  3. 3As you reach the bottom of the squat, explode upward, jumping off the ground.
  4. 4While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
  5. 5Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
  6. 6Continue alternating the position of your feet with each jump for the desired number of repetitions.

What to do instead

  • Jump squatBodyweight
  • Bodyweight drop jump squatBodyweight
  • Barbell jump squatBarbell
  • Kneeling jump squatBarbell
  • Lunge with jumpBodyweight

Easier variations

  • Bodyweight drop jump squatBodyweight
  • Jump squatBodyweight
Logged today · 2 min restDumbbell plyo squat

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