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


Quads Muscle Anatomy Diagram

Dumbbell Split Jump Instructions

  1. Set up for the dumbbell split jump by grabbing a pair of dumbbells and standing up straight with a slight bend in your knees. You are now in the starting position.
  2. Step forward with your left leg while maintaining your balance and squat down through your hips.
  3. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
  4. From this squatting position, push through the balls of you feet to jump a few inches from the ground.
  5. Immediately return to the squatting position and repeat for desired reps.  
  6. Then repeat the movement with your right foot forward.

Exercise Tips:

  1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
  2. This exercise requires a good deal of balance and is not recommended for those with balance issues. Practice the movement with little to no weight when first starting out.
  3. Keep your head up and back straight throughout the exercise. Never allow your back to round.
  4. There is no need to jump high when performing this exercise. A an inch or so off the ground will suffice. Focus on landing softly back onto your toes while lowering yourself in a controlled manner.
  5. Use caution when performing this exercise if you have had any previous back or knee problems. This is a high impact exercise.