Legs

Dumbbell Jump Squat

An explosive lower body move that builds power and endurance.

A high-intensity plyometric exercise designed to develop explosive power in the lower body.

Body Part: Legs
Level: Advanced
Muscles: calves
Quads
Hamstrings
Modality: Compound
Direction: Push
Equipment: Dumbbells
Goal: Strength
,
Endurance

How to do:

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. Explosively push through your heels and jump as high as possible. 4. Land softly on the balls of your feet, immediately lowering back into a squat position. 5. Repeat for 10-12 reps per set. 6. Complete 3-4 sets total.

Tips:

- Keep your chest up and back straight throughout the movement. - Focus on a controlled landing to reduce impact on your joints. - Use a lighter weight if necessary to maintain proper form. - Engage your core to improve balance during the jump.

This exercise in Workout Days

Strength and Conditioning Intermediate

Full Body Blast

Intermediate

12 weeks

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