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Visual demonstration of the Dumbbell Jumping Squat exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Glutes Quadriceps
Secondary muscles
Biceps Calves
Equipment
Dumbbells
Exercise guide

Dumbbell Jumping Squat

4 steps Updated 29/08/2026

Dumbbell Jumping Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides. Keep your chest up, shoulders back, and core engaged.
  2. Lower yourself into a squat position by bending your knees and hips, keeping your back straight and the dumbbells close to your body.
  3. Explosively push through your heels to jump straight up into the air, extending your legs and keeping the dumbbells by your sides.
  4. Land softly on your forefeet. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Jumping Squat

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