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