Dumbbell jump

Muscles worked: Quads
Quads
🔧 Dumbbell ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, holding dumbbells at your sides. Engage your core, keep your chest up, and squat. Explosively jump upwards, keeping dumbbells at your sides. Land softly on the balls of your feet, bending your knees to absorb impact and return to the squat. Repeat.

Tips

Avoid knees extending past toes. Maintain a neutral spine. Control your descent upon landing. Start with lighter weights. Avoid jerky movements. Inhale on descent, exhale on jump.

Similar exercises

Dumbbell jump squat Glutes, Hamstrings · 🔧 Dumbbells 3/10 Jump squat Quads, Glutes, Calves · 🔧 no equipment 3/10 Dumbbell step up Quads · 🔧 Dumbbell 3/10 Dumbbell squat Quads · 🔧 Dumbbell 3/10 TRX jump squat Quads, Hamstrings, Calves · 🔧 TRX 3/10 Jump lunge Quads, Glutes, Hamstrings, Calves · 🔧 no equipment 3/10
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