Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Dumbbell Jumping Squat Instructions

  1. Set up for the dumbbell jumping squat by selecting a pair of dumbbells and standing up straight with them at your sides.
  2. Hold the dumbbells with a neutral grip (palms facing inward) and position your feet to around shoulder width apart.
  3. With a slight bend in you knees, straighten your back and push your chest out. This is the starting position.
  4. Squat down at least until your thighs are parallel to the floor or as far as comfortably possible.
  5. The moment you reach the depth of your squat, explode upward driving the balls of your feet into the floor.
  6. Jump as high as possible and land as softly as possible using your toes to brace for the impact.
  7. Upon landing immediately begin your next squat, repeating for the desired amount of reps.

​Exercise Tips:

  1. Keep your landings as soft as possible. This can be done by landing with your toes first touching the floor.
  2. Use caution when performing this exercise if you have had any previous back or knee problems. This is a high impact exercise. Begin by using little to no weight.
1 Comment
Posted on: Sat, 08/16/2014 - 09:41

Sorry but this exercise looks like an accident waiting to happen.