Intermediate
DUMBBELL PLYO SQUAT
Upper legs
Body Part
Glutes
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
2
Step:2 Lower your body into a squat position by bending your knees and pushing your hips back.
3
Step:3 As you reach the bottom of the squat, explode upward, jumping off the ground.
4
Step:4 While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
5
Step:5 Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
6
Step:6 Continue alternating the position of your feet with each jump for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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