Male model ex_UXDJRO

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Upper Legs · Dumbbell

Dumbbell Jumping Squat

intermediateplyometric

Dumbbell Jumping Squat is an intermediate compound plyometric exercise that works the quads (upper legs), with the hamstrings and calves 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, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Calves · Gastrocnemius, Soleus

How to do Dumbbell Jumping Squat

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.
Lower yourself into a squat position by bending your knees and hips, keeping your back straight and the dumbbells close to your body.
Explosively push through your heels to jump straight up into the air, extending your legs and keeping the dumbbells by your sides.
Land softly on your forefeet. Repeat for the desired number of repetitions.

Form tips

Ensure your knees track over your toes during the squat and landing phases to avoid strain on your joints.
Use a controlled motion when landing to minimize impact on your joints.
Keep your chest lifted and your back straight to maintain proper posture.

Dumbbell Jumping Squat alternatives

Jumping Pistol Squat

Bodyweight Squat

Barbell Jump Squat

Barbell Full Squat

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Ball Headlock Squat

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Plate Squat Reach

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Kettlebell Suitcase Squat

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Barbell Jefferson Squat

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Kettlebell Sumo Squat

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Dumbbell Goblet Squat

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Dumbbell Split Squat

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Dumbbell Jumping Squat FAQ

What muscles does Dumbbell Jumping Squat work?

Dumbbell Jumping Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.

What equipment do you need for Dumbbell Jumping Squat?

You need a dumbbell.

How many sets and reps of Dumbbell Jumping Squat 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 Jumping Squat 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 Jumping Squat 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 Jumping Squat?

Other exercises for the quads include Jumping Pistol Squat, Bodyweight Squat, Barbell Jump Squat and Barbell Full Squat.

For developers

Use Dumbbell Jumping Squat 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.

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

{
  "id": "ex_UXDJRO",
  "name": "Dumbbell Jumping Squat",
  "model": "male",
  "target": "Quads",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_UXDJRO/mp4-720.mp4?…",
    "poster": "https://…/ex_UXDJRO/poster.jpg?…"
  }
}