Dumbbell jump squat

The dumbbell jump squat is a popular movement combining an explosive lower-body movement with extra upper-body loading in the form of dumbbells held in the hands. Done with heavier weights, it can be trained for low reps with a power focus. With light weights, it is often done for higher reps for fat-loss and conditioning.


  1. Simple way to increase the challenge of jump squats
  2. Builds power and muscle in the lower body
  3. Great way to make leg training more explosive

Dumbbell jump squat Images


Dumbbell jump squat Instructions

Dumbbell jump squat muscle diagram
  1. Position your feet into a slightly wider-than-shoulder-width stance with your toes slightly pointed out and knees slightly bent. Grasp a dumbbell in each hand and let your arms hang down by your sides with your palms facing your thighs (neutral grip). Keep your neck neutral and maintain a straight back. This will be your starting position.
  2. Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor.
  3. Once you reach your bottom position, powerfully push through your heels to jump upwards, making sure to keep your arms fully extended by your side.
  4. Once you land (land on the balls of your feet), you've completed one repetition. Immediately propel yourself upwards into a second repetition.
  5. Repeat for the recommended amount of repetitions.