Dumbbell Jumping Squat

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Glutes, HamstringsAbdominals
Equipment Dumbbell
Emphasis Compound
Type Squat

Dumbbell Jumping Squat Instructions

  • Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
  • With a neutral hand position, have DB in each hand at your sides.
    • Keep the weight light.
  • Place your feet just inside shoulder-width with your toes pointed out slightly.
  • Push your hips back slightly and descend into the bottom position. 
  • When the crease of your hips reach level with your knee, explode up and jump!
  • LAND IN A STRONG, SUPPLE quarter-squat position then stand back up.
    • Don't land with straight legs.
    • Don't land in the complete bottom of a squat.


  • LIGHT WEIGHT must be used. This exercise is meant to develop your power output.
  • Focus on landing soft and supple with complete control of the DB's in each hand.
  • When landing, don't let your knees track inward.
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