Dumbbell Jump Squat

How to do it

1. Hold a light dumbbell in each hand by your sides, feet shoulder-width.
2. Squat down to about a half squat, chest up and arms straight.
3. Drive up explosively and jump off the floor.
4. Land softly with bent knees and sink straight into the next squat.
5. Keep the dumbbells hanging still at your sides throughout.

Tips

• Use light dumbbells so the jump stays fast.
• Land on the balls of the feet and roll to the whole foot.
• Keep the torso upright so the dumbbells do not swing forward.

Common mistakes

• Using so much weight that the feet barely leave the floor.
• Letting the dumbbells swing and pull you forward.
• Landing on locked knees.

Muscles worked by the Dumbbell Jump Squat

• Gluteus maximus Primary18%
• Quads (vastus lateralis) Primary16%
• Calves (gastrocnemius) Primary14%
• Quads (vastus medialis) Primary12%
• Calves (soleus) Secondary8%
• Quads (rectus femoris) Secondary8%
• Hamstrings (biceps femoris) Secondary6%
• Adductors Minor4%
• Hamstrings (semitendinosus/-membranosus) Minor4%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%
• Gluteus medius Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.

Dumbbell Jump Squat alternatives

Different equipment

• Kettlebell Jump SquatKettlebell
• Trap Bar JumpTrap bar

Easier

• Broad JumpBodyweight
• Countermovement JumpBodyweight

No equipment

• Box JumpBodyweight
• Box Step Up JumpBodyweight

Make it harder

• Depth DropBodyweight
• Depth JumpBodyweight
• Drop JumpBodyweight

Make it easier

• Box JumpBodyweight
• Broad JumpBodyweight
• Countermovement JumpBodyweight
• Vertical JumpBodyweight

Similar exercises

• Broad Jump to SprintBodyweight

Frequently asked questions

What muscles does the Dumbbell Jump Squat work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.

Is the Dumbbell Jump Squat good for beginners?

The Dumbbell Jump Squat is rated intermediate. If you are new, learn the Box Jump first and build up from there.

What is a good alternative to the Dumbbell Jump Squat?

For example the Box Jump, Box Step Up Jump and Broad Jump. They train mostly the same muscles, some with different equipment.

How do you make the Dumbbell Jump Squat harder?

Add weight or reps, or move on to the Depth Drop and Depth Jump.

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