The dumbbell plyo squat is a dynamic lower body exercise that combines a squat with a plyometric jump, performed while holding dumbbells. It targets the glutes, quadriceps, hamstrings, and calves, and requires explosive power, coordination, and balance.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
2
Lower your body into a squat position by bending your knees and pushing your hips back.
3
As you reach the bottom of the squat, explode upward, jumping off the ground.
4
While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
5
Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
6
Continue alternating the position of your feet with each jump for the desired number of repetitions.