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Quadriceps · Intermediate

Dumbbell Goblet Jump Squat

Loaded vertical jump from a squat with one light dumbbell secured at the chest and a complete balance reset after each landing.

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Dumbbell Goblet Jump Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hold a light dumbbell securely at your chest and set your feet in a comfortable squat stance.
  2. 02Brace your trunk and descend into a controlled squat while keeping your heels grounded.
  3. 03Drive explosively through your feet and extend your hips, knees, and ankles to jump vertically.
  4. 04Land softly on both feet with your knees and hips bending to absorb the impact.
  5. 05Regain balance before repeating, keeping the dumbbell tight to your chest throughout.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Squat JumpRelated variationSquat Jump

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Alternatives

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Comparable substituteAlternating Dumbbell Split JumpComparable substituteAlien Squat JumpComparable substituteBox JumpComparable substituteBroad JumpComparable substituteVertical JumpComparable substituteLateral Bound

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