PlanWorkouts

Exercise 0371 · REF S4pwGlc

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. 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.

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

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads 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 Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

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.