dumbbell plyo squat
The dumbbell plyo squat is a dynamic lower body exercise that combines a squat with a plyometric jump, performed while holding dumbbells. It targets the glutes, quadriceps, hamstrings, and calves, and requires explosive power, coordination, and balance.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~9.5/per minute
CARDIO
Target Muscle
glutesLOWER POST
Secondary Muscles
quadricepshamstringscalves
Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explode upward, jumping off the ground.
- While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
- Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
- Continue alternating the position of your feet with each jump for the desired number of repetitions.
