dumbbell plyo squat
dumbbell plyo squat — highlighted muscle: glutes

Muscles worked

glutes, quadriceps, hamstrings, calves

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dumbbell plyo squat

Body part
upper legs
Equipment
dumbbell
Target muscle
glutes
Muscle group
quadriceps

Secondary muscles

quadricepshamstringscalves

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.

  2. 2

    Lower your body into a squat position by bending your knees and pushing your hips back.

  3. 3

    As you reach the bottom of the squat, explode upward, jumping off the ground.

  4. 4

    While in the air, quickly switch the position of your feet, landing with your opposite foot forward.

  5. 5

    Immediately lower your body back into a squat position and repeat the jump, switching your feet again.

  6. 6

    Continue alternating the position of your feet with each jump for the desired number of repetitions.

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