Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Other
- Primary muscles
- Glutes Quadriceps Calves
- Equipment
- Dumbbells
Dumbbell Frog Jumps
4 steps Updated 29/08/2026
Dumbbell Frog Jumps is a exercise targeting Quadriceps (Quadriceps Femoris), Glutes (Gluteus Maximus), Calves (Gastrocnemius) using Dumbbells.
Step by step
How to perform it
- Bend your knees and lower into a deep squat while keeping your chest up, with your feet wider than shoulder-width, holding a dumbbell in each hand hanging between your legs.
- Push through your heels and extend your legs to stand upright, bringing the dumbbells to your sides.
- Explosively jump straight up from the squat position, extending through your hips, knees, and ankles.
- Land softly back into the squat position with control and immediately go into the next rep.
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Variations and related exercises
Body Throw
Walking
Walking Fast
4 Corners Curtsy
Last updated: 29/08/2026
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Dumbbell Frog Jumps
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