Dumbbell Squat Lunges Jump Complex Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Glutes, Calves
- Intensity
- high
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 9
- Alternate Names
- Dumbbell Jump Lunge Squat Complex
How to: Dumbbell Squat Lunges Jump Complex
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Perform a squat by bending your knees and pushing your hips back.
- From the squat position, push through your heels to jump up explosively.
- Land softly and transition directly into a lunge by stepping forward with one leg.
- Return to the starting position and repeat, alternating legs after each jump.
Common Mistakes
- Allowing the front knee to extend beyond the toe.
- Lack of controlled movement when jumping.
- Not fully extending the legs during the squat.
Modifications
- Perform the exercise without dumbbells to reduce intensity.
- Use a wall for support during lunges if stability is an issue.
Tips
- Ensure your knees do not go past your toes during the lunge.
- Keep a strong form and engage your core throughout the exercise.
- Use a moderate weight that allows you to complete the set without compromising form.
Dumbbell Squat Lunges Jump Complex Alternatives
Tags
legs
jumping
strength
aerobic
dumbbell
compound