Dumbbell Plyo Squat
Explosive power meets strength! Dumbbell Plyo Squats build lower body muscle and boost your vertical. Get ready to jump higher!
The Dumbbell Plyo Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. You'll need: dumbbells.
Required Equipment
Dumbbell Plyo Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Dumbbell Plyo Squat Variations and Alternatives
How to do the Dumbbell Plyo Squat
Begin by selecting an appropriate weight for your dumbbells. Remember that the exercise includes a jumping motion, so start light to keep the form correct and safe.
Stand with your feet shoulder-width apart while holding a dumbbell in each hand by your sides.
Tighten your core, keep your back straight, and look forward to maintain a neutral neck position.
Lower your body into a squat position by bending your knees and pushing your hips back, as if sitting in a chair. Keep the dumbbells by your sides and ensure your knees do not extend past your toes.
When you reach the bottom of the squat, explode upwards into a jump. As you jump, keep your back straight and use the power from your legs to propel you.
Land softly on the balls of your feet and immediately lower back into the squat position, ready for the next explosive jump.
Repeat the movement for the desired number of repetitions and sets.
Ensure that you perform the exercise with proper form to avoid injury, and adjust the weight of the dumbbells as needed for your fitness level. If you're new to plyometric exercises, you may want to practice the jump squats without weights first to get used to the explosive movement.
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Dumbbell Plyo Squat FAQs
What muscles does the Dumbbell Plyo Squat work?
The Dumbbell Plyo Squat mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Plyo Squat?
Dumbbells.
Is the Dumbbell Plyo Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Plyo Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Plyo Squat variations and alternatives?
Similar exercises include the Chest Plyo Squat Fly, Dumbbell Burpee, Dumbbell Side Change Plyo Lunge and Dumbbell Jumping Squat.
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