Dumbbell Sumo Jumping Squat
Ignite your lower body with this explosive power move. Combine the depth of a sumo squat with a weighted jump to maximize calorie burn, build leg strength, and boost athletic performance.
The Dumbbell Sumo Jumping Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the calves / shins, hamstrings and core. You'll need: dumbbells.
Required Equipment
Dumbbell Sumo Jumping Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Upper Calf (gastrocnemius); Hamstrings; Abdominals (rectus abdominis)
How to do the Dumbbell Sumo Jumping Squat
Setup
Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
Hold one dumbbell with both hands, allowing it to hang naturally between your legs.
The Movement
Squat Phase: Lower your hips down and back as if sitting into a chair, maintaining an upright chest and core engagement.
Explosion: Once your thighs are close to parallel with the ground, push explosively through your entire foot.
Jump: As you rise, propel yourself upward, leaving the ground. Keep the dumbbell held securely in front of you throughout the entire motion.
Landing: Land softly with knees slightly bent in the starting wide-stance, controlling the impact, and immediately transition into the next repetition.
Dumbbell Sumo Jumping Squat FAQs
What muscles does the Dumbbell Sumo Jumping Squat work?
The Dumbbell Sumo Jumping Squat mainly works the glutes & hips and quads, with help from the calves / shins, hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Sumo Jumping Squat?
Dumbbells.
Is the Dumbbell Sumo Jumping Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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