Dumbbell Split Jump Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Dumbbell
- Body Part
- Plyometrics
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus, Calves
- Intensity
- high
- Category
- plyometrics
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Dumbbell Plyometric Lunge
How to: Dumbbell Split Jump
- Start standing with a dumbbell in each hand at your sides.
- Step back into a lunge with your right leg while raising both dumbbells overhead.
- Push through your left foot to jump explosively into the air.
- Switch legs mid-air and land softly in a lunge with your right leg forward.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not landing with soft knees, which can cause strain.
- Leaning too far forward while jumping.
Modifications
- Perform the movement without weights for a lower intensity.
- Use a box or platform for step-ups instead of jumping.
Tips
- Ensure you jump explosively and land softly on your knees to prevent injury.
- Maintain a straight back and engaged core throughout the movement.
Dumbbell Split Jump Alternatives
Tags
plyometrics
aerobic
dumbbell
legs
exercises
jump