Dumbbell Split Jump
Plyometric lunge with dumbbells! Boost power & coordination. A challenging exercise for fitness enthusiasts.
The Dumbbell Split Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: dumbbells.
Required Equipment
Dumbbell Split Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Dumbbell Split Jump Variations and Alternatives
How to do the Dumbbell Split Jump
Stand with your feet staggered, one foot in front of the other, holding a dumbbell in each hand at arm's length by your sides.
Lower into a lunge position by bending your knees, ensuring your front knee does not pass your toes and your back knee hovers just above the ground.
Explosively jump straight up, using the power from your legs to lift your body off the ground.
While in the air, quickly switch the positions of your feet, bringing the back foot forward and the front foot back.
Land softly back into the lunge position, now with the opposite leg in the front.
Make sure to maintain balance and control throughout the movement, engaging your core to stabilize your body.
Continue to perform the jumps while alternating legs, for a set number of repetitions or time.
Always ensure proper form to prevent injury and to gain the most from the exercise. Adapt the weight of the dumbbells and intensity according to your fitness level.
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Dumbbell Split Jump FAQs
What muscles does the Dumbbell Split Jump work?
The Dumbbell Split Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Split Jump?
Dumbbells.
Is the Dumbbell Split Jump 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 Split Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Split Jump variations and alternatives?
Similar exercises include the Battle-Rope Split Jump, Dumbbell Side Change Plyo Lunge, Dumbbell Goblet Split-Squat and Dumbbell Jumping Squat.
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