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Quadriceps · Intermediate

Dowel Squat Jump

Low-volume squat jump performed with a light dowel fixed across the upper back to remove arm swing and challenge postural control.

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Dowel Squat Jump demonstration

Exercise overview

Training details

QuadricepsGlutesCalves

Equipment

Dowel

Sets × reps

3 × 5

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Place a light dowel across your upper back, hold it securely, and set your feet in an athletic stance.
  2. 02Brace your trunk and dip into a controlled quarter squat without letting the dowel shift.
  3. 03Drive rapidly through your hips, knees, and ankles to jump vertically.
  4. 04Land softly on both feet and absorb the force by bending your hips and knees.
  5. 05Stabilize your posture and the dowel before beginning the next jump.

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