How to do the Dumbbell Plyo Squat
Dumbbell Plyo Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Dumbbell Plyo Squat demonstration · © GymiaFit
Dumbbell Plyo Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Plyo Squat step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- 2Lower your body into a squat position by bending your knees and pushing your hips back.
- 3As you reach the bottom of the squat, explode upward, jumping off the ground.
- 4While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
- 5Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
- 6Continue alternating the position of your feet with each jump for the desired number of repetitions.
Dumbbell Plyo Squat — questions
What muscles does the Dumbbell Plyo Squat work?
The Dumbbell Plyo Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Dumbbell Plyo Squat?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Plyo Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Plyo Squat?
Dumbbell Bench Squat, Dumbbell Contralateral Forward Lunge, Dumbbell Lunge train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Plyo Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.