dumbbell plyo squat

A upper legs exercise targeting the glutes, performed with dumbbell.

dumbbell plyo squat demonstration
dumbbell plyo squat — demonstration

Body part

Upper Legs

Equipment

Dumbbell

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do dumbbell plyo squat

  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.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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