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Upper Legs Exercise · Dumbbell

Dumbbell Plyo Squat exercise animation

Dumbbell Plyo Squat

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

Adding an explosive jump to a dumbbell squat turns a strength movement into a power one, training the legs to produce force quickly rather than just under heavy load. The dumbbells add resistance without restricting the arms' ability to help absorb landings, unlike a barbell across the back. Keep the weight light here — the goal is speed and clean landings, not maximal load.

How to Do the Dumbbell Plyo Squat

  1. Begin standing with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Drop into a squat by bending your knees and pushing your hips back.
  3. As you reach the bottom, explode upward and jump off the ground.
  4. While airborne, quickly switch your foot position, landing with the opposite foot forward.
  5. Immediately drop back into a squat and repeat the jump, switching your feet again.
  6. Keep alternating your foot position with each jump for the target number of reps.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Plyo Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

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Equipment Alternatives

Don't have dumbbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Plyo Squat work?
The Dumbbell Plyo Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Plyo Squat?
The Dumbbell Plyo Squat is done with a dumbbell.
What's a good alternative to the Dumbbell Plyo Squat?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.