The dumbbell squat jump is a free weights and plyometrics exercise that primarily targets the glutes and to a lesser degree also targets the calves, hamstrings, outer thighs and quads.

Muscle group: Legs

Steps

Step 1: Use a dumbbell or kettlebell that is challenging but still allows you to be explosive (about 10-20% of your bodyweight is ideal).

Step 2: Hold the dumbbell with straight arms and jump as high as you can. Land, tap the dumbbell to the floor and explode up into your jump as fast as possible. We are aiming for max jump height and max speed.

All exercises