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Squat Dumbbell Intermediate Compound Video

How to do the Dumbbell Jump Squats

Primary: Quads · also works Glutes, Hamstrings, Calves.

Dumbbell Jump Squats are an explosive lower-body exercise that primarily targets the quadriceps, with secondary engagement of the glutes, hamstrings, and calves. This exercise combines strength with plyometrics to improve both power and endurance in the legs, making it a valuable addition to high-intensity interval training (HIIT) routines and general strength training programs.

Demo video: Dumbbell Jump Squats · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand upright 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, keeping your chest upright.

  3. 3

    Explosively jump up, extending your legs and driving through your heels, while maintaining control of the dumbbells.

  4. 4

    Land softly back into the squat position to absorb the impact with your knees slightly bent.

  5. 5

    Repeat for the desired number of repetitions.

Coaching cues

  • Ensure to keep your core engaged throughout the exercise to maintain balance.
  • Focus on a soft landing to reduce the impact on your knees and joints.
  • Maintain an upright chest to prevent forward leaning and ensure proper form.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: high Knee stress: high Spine load: moderate Home-friendly

Dumbbell Jump Squats alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell SquatDumbbell · beginner Goblet SquatDumbbell · beginner Sumo SquatDumbbell · beginner Dumbbell ThrusterDumbbell · intermediate Goblet Squat Heels ElevatedDumbbell · intermediate Banded SquatResistance Band · beginner

Frequently asked questions

What muscles does the Dumbbell Jump Squats work?

Primary: Quads. Secondary: Quads, Glutes, Hamstrings, Calves

How many sets and reps of Dumbbell Jump Squats should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Jump Squats?

Same movement pattern, different equipment: Dumbbell Squat, Goblet Squat, Sumo Squat, Dumbbell Thruster, Goblet Squat Heels Elevated, Banded Squat.

Is the Dumbbell Jump Squats good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.