Quads · Dumbbell · Advanced
How to do Dumbbell Plyo Squat
The dumbbell plyo squat is a dynamic lower body exercise that combines a squat with a plyometric jump, performed while holding dumbbells. It targets the glutes, quadriceps, hamstrings, and calves, and requires explosive power, coordination, and balance.
- Also works
- Hamstrings and Calves
- Equipment
- Dumbbell
- Level
- Advanced
- Category
- Legs
How to do Dumbbell Plyo Squat, step by step
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explode upward, jumping off the ground.
- While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
- Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
- Continue alternating the position of your feet with each jump for the desired number of repetitions.
Muscles worked
Dumbbell Plyo Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.
Track Dumbbell Plyo Squat in SPLYT
Dumbbell Plyo Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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