TETSUDumbbell Plyo Squat
The Dumbbell Plyo Squat is a dumbbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
dumbbell
How to do the Dumbbell Plyo Squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explode upward, jumping off the ground.
- While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
- Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
- Continue alternating the position of your feet with each jump for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Plyo Squat work?
The Dumbbell Plyo Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Plyo Squat?
You need a dumbbell to perform the Dumbbell Plyo Squat.
How many sets and reps of the Dumbbell Plyo Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Plyo Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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