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Dumbbell Jumping Squat

Dumbbell jumping squats are the perfect exercise for anyone looking to build overall explosiveness, strength, and functionality.

By combining dynamic movement with resistance, this exercise effectively strengthens all the muscles involved in explosive power. It also helps improve balance and coordination, which can benefit athletes and general fitness enthusiasts alike.

Below, we’ll dive into pro tips that will help you get the most out of this exercise. We’ll also talk about the best ways to use this dynamic exercise and what muscles you can expect to strengthen. Here we go.

How To Do

  1. Start by picking up the dumbbells safely with deadlift form. Keep your back straight to prevent overloading the spine.
  2. Stand straight up with your feet roughly shoulder-width apart. Hold a dumbbell in each hand.
  3. Keep your shoulders in a neutral alignment, not rolled forward or back. Your head, shoulders, feet, and knees should all be in a straight line.
  4. On an inhale, take a deep bend into the knees.
  5. You can hinge at the hips to draw the torso toward the thighs, to maintain a neutral spine alignment.
  6. The weight should stay close to your legs, ending up slightly behind your knees at the bottom of the movement.
  7. Then, on the exhale, quickly straighten the legs. Use an explosive movement to lift your feet slightly off the ground.
  8. Repeat as necessary.

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Tips From Expert

  • Compared to other weighted exercises, you don’t need a heavy load to reap the benefits of dumbbell jumping squats. Instead of loading the exercise, focus on performing explosive movements.
  • As you move, don’t allow your arms to swing. There should be zero momentum through the arms, with all of the movement coming from the legs.
  • Maintain a slight bend through your knees during the entire movement. Avoid landing on stiff knees to lessen the impact on your knee joints.

Optimal Sets and Reps

Now that we’ve covered how to do dumbbell jump squats, it’s time to talk about incorporating them into your workouts. Their explosivity makes them an ideal exercise for power trainers, but we’ve included fact-based recommendations for other training styles too.

Training TypeSetsReps
Strength Training3–53–6
Hypertrophy3–48–12
Endurance Training2–315–20
Power Training3–54–6 (Explosive)
Optimal Sets & Reps of Dumbbell Jumping Squat

How to Put in Your Workout Split

Dumbbell jumping squats are an excellent exercise for increasing leg strength. They can also be used to improve cardiovascular health and jump-start your metabolism for weight loss.

Unlike traditional strength training exercises, dumbbell jumping squats don’t require heavy weights.

The key to utilizing the full potential of this exercise is explosive movements. Otherwise, you’re better off sticking to a traditional squat with a heavier load.

That being said, here are a few options for incorporating the dumbbell jumping squat into your workout:

  • Dynamic Warm-Up — Dumbbell jumping squats are a wonderful addition to a leg day warm-up. They help activate the leg muscles and can improve the explosiveness of other leg exercises.

  • HIIT Workout — HIIT workouts alternate between short bursts of intense exercise and brief periods of rest or lower-intensity activity. You can add dumbbell jumping squats into your high-intensity interval training to boost intensity and elevate your heart rate.

  • Finisher — Incorporate dumbbell jumping squats into your workout finisher to maximize muscle fatigue and subsequent muscle gains.

Another important step in creating the best workout routine is figuring out the appropriate loading recommendations for your training style.

You do this by first figuring out your 1RM, or one repetition maximum. This is the most weight you can lift with good form for a single repetition.

Then, use the following ranges to help you figure out the best weight for your lifts:

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

Primary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Quadriceps

The quadriceps, commonly referred to as the quads, is a group of four muscles located on the front of the thigh. They play a key role in knee extension or straightening the knee. Because of this, they play an important role in many popular leg workouts.

Since this is the main movement involved in the dumbbell jump squat, the quads are the most active muscles during this movement. They contract quickly and powerfully during the jumping phase, providing the explosive power necessary for the exercise.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Hip Abductors

Muscles located between your lower back and perineum. Consists of three muscle groups.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Gluteus

The gluteus muscles, commonly referred to as the glutes, are the three muscles that make up your buttocks.

The muscles originate from many lower body locations, including the pelvis, tailbone, and spine, before inserting into the femur. Because of this, they provide a combination of explosive power and lower body stabilization during the dumbbell jumping squat.

Hamstrings

The hamstrings are three muscles located on the back of the thigh. They work opposite the quadriceps, helping to flex or bend the knees. They’re also involved in hip extension, which is opening or lengthening the front of your hip.

During the lifting phase of the jumping squat, the hamstrings work alongside the glutes to extend the hip. They also help stabilize the knees and hips to maintain balance and control.

Gastrocnemius

The gastrocnemius is the main muscle making up the calf muscle, located on the back of the lower leg.

It is mainly involved in plantar flexion, also known as pointing the toes. During the dumbbell jumping squat, the gastrocnemius contracts quickly to help propel the legs off the ground.

Soleus

Directly underneath the gastrocnemius in the calf, you’ll find the soleus muscle. It works alongside the gastrocnemius to push off the ground by flexing the foot. Like the gastrocnemius, the soleus contributes to the power of the jump.

Iliopsoas

Aptly named, the iliopsoas is comprised of the psoas major and the iliacus, two of the main hip flexor muscles.

During the dumbbell jumping squat, these muscles are responsible for helping you control your descent into the squat. It also helps stabilize the pelvis and lower back to support proper posture and reduce strain on the spine.

Hip Abductors

The hip abductors are a group of muscles located on the outer part of the hips and thighs. They help to move the leg sideways away from the body (hip abduction).

The hip abductors stabilize the hips and knees during both the lowering and lifting phases of the dumbbell jumping squat. They prevent the knees from caving inward, ensuring proper lower body alignment throughout the movement.

Hip Adductors

The hip adductors are a group of five muscles located on the inner edge of the upper leg. They are responsible for drawing the leg toward the midline of the body.

During the dumbbell jumping squat, the adductors help stabilize the legs and hips. They are responsible for keeping your knees aligned during both the downward squat and the explosive jump.

Lower Rectus Abdominis

The lower rectus abdominis is the lower part of the rectus abdominis muscle group. The rectus abdominis is primarily responsible for flexing the spine and stabilizing the core.

However, the lower portion of this muscle group also plays a role in pelvic stability. During the dumbbell jumping squat, the lower rectus abdominis helps prevent excessive forward pelvic tilt. This is important for reducing the amount of strain on the lower back.

Upper Rectus Abdominis

Directly above the lower rectus abdominis, you’ll find the upper rectus abdominis muscles. These are the muscles responsible for giving you six-pack abs and are therefore targeted during most core exercises.

Like the lower rectus abdomis muscles, the upper rectus abdomins are also responsible for flexing the spine and maintaining core stability. Engaging the upper rectus abdominis during the dumbbell jumping squat helps stabilize your trunk.

Erector Spinae

Directly opposite the rectus abdominis muscles on the back are the erector spinae. These are a collection of muscles and tendons that work to keep the back upright while providing stability during movement.

Engaging the erector spinae during dumbbell jumping squats ensures that the back remains straight and aligned. This helps prevent excessive rounding, which can lead to strain or injury, especially when holding dumbbells.

Obliques

Apart from the rectus abdominis muscles, the other main core muscles are the obliques. They are located more towards the outside of the torso, sitting atop the ribs. They also help to stabilize the core but are more involved with twisting motions through the torso.

During the dumbbell jumping squat, the obliques help stabilize the torso to prevent any unwanted twisting or lateral movement. The role of the obliques is especially important when holding dumbbells, as they help prevent side-to-side leaning.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Squat To Overhead Press

Dumbbell Lunge

Dumbbell Goblet Squat

Dumbbell Split Squat

Dumbbell Walking Lunge

Dumbbell Bulgarian Split Squat

Dumbbell Lunge With Bicep Curl

Dumbbell Step-Up

Dumbbell Side Lunge

Dumbbell Reverse Lunge

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Squat

Bodyweight Squat

Bodyweight Bulgarian Split Squat

High Knees

Standing Quadricep Stretch

Burpees

Jumping Jacks

Side Lunge

Jump Squat

Who Should Do?

Athletes

Athletes can benefit from practicing dumbbell jumping squats because they help build explosive power, strength, and agility. All of which are essential for sports performance. 

In one study, participants completed an 8-week program that involved doing weighted jump squats 3 times per week. At the end of the study, participants experienced an increase of 2.9% in sprint time. 

They also saw a 44% increase in the rate of force development, which is a measure of explosive strength. These results are a true testament to the efficacy of dumbbell jumping squats for improving athletic performance.

People Wanting To Improve Cardiovascular Conditioning

In this case, conditioning refers to the cardiovascular system’s ability to supply the body with necessary oxygen during physical activity. 

The explosive movement involved in dumbbell jump squats challenges the cardiovascular system. This is an important piece of improving aerobic and anaerobic capacity.

The added resistance also helps to strengthen the lower body muscles. This dual challenge helps boost overall stamina, allowing you to maintain high-intensity effort for longer periods.

Who Should Not Do?

Beginners

Generally, dumbbell jumping squats are not considered a beginner-friendly exercise si. They require a solid foundation of strength, coordination, and proper form to perform safely; something most beginners lack.

Instead, it is safer for beginners to start with basic squats and bodyweight exercises. From there, they can progress to more advanced movements like dumbbell jumping squats.

People With Joint Issues

Dumbbell jumping squats are considered a high-impact exercise, meaning they can be tough on the joints. This is because of the jarring impact of the feet hitting the ground after both being lifted off simultaneously.

Over time, healthy joints and bone density can be positively affected by high-impact exercises. 

However, the added weight and explosive movement of the dumbbell jumping squat increases injury risk for some. This is particularly true for the knees, ankles, and lower back, of individuals with pre-existing injuries.

Benefits Of The Dumbbell Jumping Squat

Increases Explosive Power

The dumbbell jumping squat is considered an explosive training exercise because it simultaneously improves strength and speed. Both of which are key components of power. 

In comparison, many other traditional strength training exercises focus solely on building strength without addressing speed.

The addition of dumbbells to the exercise further increases the resistance your muscles must overcome during the jump. This has an effect on your fast-twitch muscle fibers to contract more forcefully and quickly, helping to increase power.

Improves Coordination And Balance

The dumbbell jumping squat can help to improve coordination and balance in a few different ways. Namely by challenging your body’s ability to remain stable while performing a dynamic and multi-joint movement.

However, holding dumbbells also requires your core and stabilizer muscles to actively engage to keep your body balanced. This demands precise timing and coordination between your upper and lower body.

Boosts Cardiovascular Fitness

One way to build cardiovascular fitness is by improving the muscles’s ability to pull oxygen from the blood. This is done by challenging the system through aerobic exercises. 

The dumbbell jumping squat is an aerobic and strength-building exercise. This makes it a perfect addition to a HIIT workout or other cardio exercises like running or biking.

The explosive jumps, especially when weighted with dumbbells, elevate your heart rate significantly. This directly affects cardiovascular endurance and efficiency.

Frequently Asked Questions

Is dumbbell jump squat good?

Yes, dumbbell jump squats are a good exercise for building explosive power and strengthening the lower body and core muscles. Furthermore, the intensity of the exercise makes it useful for improving cardiovascular fitness and burning calories.

Do dumbbell jump squats increase vertical?

Yes, dumbbell jump squats help you increase your vertical jump. They train explosive power and strength in the muscles essential for jumping, such as the quads, glutes, hamstrings, and calves. Incorporating resistance through the use of dumbbells further challenges them.

What is the difference between a barbell and a dumbbell jump squat?

The only difference between barbell and dumbbell jump squats is the type of weight used for the exercise. Dumbbells, which are smaller weights held in each hand, are considered the safer and more effective option for this exercise.

How many jump squats should I do a day?

You may choose to do as many as 60 dumbbell jump squats in a single workout. However, you should take one day’s rest in between performing the exercise again to allow for adequate muscle recovery.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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