Dumbbell Plyo Squat

Dumbbell Plyo Squat


This exercise involves holding a dumbbell in each hand and performing a squat while jumping explosively off the ground. It is a plyometric exercise that targets the lower body muscles and helps to improve power and explosiveness.

Muscle Group

Equipment Required

Dumbbell Plyo Squat Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Lower into a squat position, keeping your back straight and your knees behind your toes.
  3. As you come up from the squat, jump explosively off the ground.
  4. Land softly back into the squat position.
  5. Repeat for the desired number of reps.

Dumbbell Plyo Squat Form & Visual

Dumbbell Plyo Squat

Dumbbell Plyo Squat Benefits

  • Increases lower body strength and power
  • Improves cardiovascular endurance
  • Enhances explosiveness and agility
  • Targets multiple muscle groups including quads, glutes, hamstrings, and calves
  • Can be modified for different fitness levels and goals
  • Can be done with minimal equipment and space

Dumbbell Plyo Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Dumbbell Plyo Squat Variations & Alternatives