ex_JNXEKK

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Legs · Dumbbell

Dumbbell Frog Jumps

intermediateplyometricMale & female model

Dumbbell Frog Jumps is an intermediate compound plyometric exercise that works the quads (upper legs), with the hamstrings, abdominals and hip flexors assisting. It needs a dumbbell. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Dumbbell
Category: Plyometric
Mechanic: Compound
Force: Push
Sets × reps: 1-3 × 30-60 sec
Calories / min: ≈ 9.8 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · Gluteus Maximus
Calves · Gastrocnemius

Secondary muscles

Hamstrings · Biceps Femoris
Abdominals · Rectus Abdominis
Hip Flexors · Iliopsoas

How to do Dumbbell Frog Jumps

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.

Form tips

Use explosive power from your legs to jump up.
Land with soft knees to reduce impact on joints.
Engage your core throughout the movement.

Dumbbell Frog Jumps alternatives

Frog Jumps

Quads · intermediate

Medicine Ball Jumps

Quads · intermediate

Kneeling Squat Jumps Bodyweight

Quads · beginner

Rebounder Knee Jumps

Quads · intermediate

More quads exercises

Dumbbell Split Squat

Quads · intermediate

Barbell Full Squat(with Rack)

Quads · intermediate

Bodyweight Squat to Side Leg

Quads · beginner

Bulgarian Split Squat Left Bodyweight Side View

Quads · intermediate

Barbell Front Lunges With Small Pause

Quads · intermediate

Dumbbell Side Squat Side to Side

Quads · intermediate

Kettlebell Bulgarian Split Squat Right Side View

Quads · intermediate

Dumbbell Front Squat

Quads · intermediate

Dumbbell Frog Jumps FAQ

What muscles does Dumbbell Frog Jumps work?

Dumbbell Frog Jumps mainly works the quads in the upper legs (Quadriceps Femoris, Gluteus Maximus and Gastrocnemius). The hamstrings, abdominals and hip flexors work as secondary muscles.

What equipment do you need for Dumbbell Frog Jumps?

You need a dumbbell.

How many sets and reps of Dumbbell Frog Jumps should I do?

Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Frog Jumps good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Dumbbell Frog Jumps burn?

About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.

What is a good alternative to Dumbbell Frog Jumps?

Other exercises for the quads include Frog Jumps, Medicine Ball Jumps, Kneeling Squat Jumps Bodyweight and Rebounder Knee Jumps.

For developers

Use Dumbbell Frog Jumps in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_JNXEKK" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_JNXEKK",
  "name": "Dumbbell Frog Jumps",
  "model": "male",
  "counterpartId": "ex_Q3AQ2A",
  "target": "Quads",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_JNXEKK/mp4-720.mp4?…",
    "poster": "https://…/ex_JNXEKK/poster.jpg?…"
  }
}