Dumbbell Jump Squat

This progression of the jump squat increases explosive power, strength, and endurance throughout the entire lower body. The exercise also improves core stability and coordination.


  1. 33_A
    Grab a pair of dumbbells and hold them at your side with palms facing each other. Position feet into a shoulder-width stance.
  2. Dumbbell Jump Squat
    Drop your hips into a full squat position, while bringing thighs parallel to ground.
  3. 33_C
    Using the downward momentum, reverse directions and drive your hips to the ceiling. Jump as high as possible, while keeping the dumbbells at your sides. Upon landing, descend back into squat position.

Trainer’s Tips

  • Do not drop your chin past parallel position when descending into a squat.
  • Do not let your knees cave inward on the ascent.