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Quadriceps · Advanced

Dumbbell Squat Jump

Loaded vertical squat jump for lower-body power and controlled landing mechanics.

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Dumbbell Squat Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Dumbbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hold light dumbbells at your sides or shoulders, set a stable squat stance, and brace your trunk.
  2. 02Descend into a controlled squat while keeping your feet planted and knees aligned with the toes.
  3. 03Drive explosively through the floor and jump vertically, keeping the dumbbells close and quiet.
  4. 04Land softly through the midfoot with the hips and knees bending together to absorb the impact.
  5. 05Regain your balance and posture completely before beginning the next jump.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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

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