This exercise involves holding a dumbbell in each hand and performing a squat while jumping explosively off the ground. It is a plyometric exercise that targets the lower body muscles and helps to improve power and explosiveness.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Increases lower body strength and power
- Improves cardiovascular endurance
- Enhances explosiveness and agility
- Targets multiple muscle groups including quads, glutes, hamstrings, and calves
- Can be modified for different fitness levels and goals
- Can be done with minimal equipment and space
How to perform
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Lower into a squat position, keeping your back straight and your knees behind your toes.
- As you come up from the squat, jump explosively off the ground.
- Land softly back into the squat position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary