Plyometric jump squat with dumbbells

Back to list

Exercise overview

Primary muscle group: Legs

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 19

Average per rep (lbs)*: 41

Weight counts twice!

Description: Starting Position: Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly out, and knees slightly bent. Hold a dumbbell in each hand with your arms hanging down by your sides, palms facing your thighs. Setup: Keep your neck neutral and maintain a straight back to ensure proper form. Descent: Push your hips and buttocks backward to begin descending into a squat. Lower yourself until your upper legs are at or just below parallel to the floor. Jump: Once at the bottom, powerfully push through your heels to jump upwards, keeping your arms fully extended by your sides. Landing: Land softly on the balls of your feet to complete one repetition. Repetition: Quickly propel yourself upwards into another jump immediately after landing. Completion: Repeat the motion for the recommended number of repetitions while maintaining proper form.

Exercise ID: 00511

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Plyometric jump squat with dumbbells

Exercise tips and tricks

Download the app

Blaze Workout Tracker logo

Blaze Workout is available exclusively for iOS. Download it now to get started.

Banner to download the Blaze Workout Tracker app from the Apple AppStore.

Works on iOS 15.0 and above.