Dumbbell Plyo Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Gastrocnemius, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Dumbbell Jump Squat
How to: Dumbbell Plyo Squat
- Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand.
- Begin the squat by pushing your hips back and bending your knees.
- Lower yourself into a squat position while keeping your chest up and back straight.
- From the squat position, explode upward into a jump.
- Land softly, immediately transitioning back into the squat position.
Common Mistakes
- Not using a full range of motion in the squat.
- Leaning too far forward, which can strain your back.
- Improper landing technique after the jump.
Modifications
- Perform the exercise without dumbbells to reduce intensity.
- Use a box or bench to limit squat depth.
Tips
- Keep your core engaged throughout the movement.
- Ensure that your knees do not extend past your toes during the squat.
- Land softly to minimize impact on your joints.
Dumbbell Plyo Squat Alternatives
Tags
legs
strength
plyometrics
dumbbell
squat
core