Watch the video below to see a demonstration of proper form and technique for the dumbbell jump squat exercise. You can also check out some more quads exercise videos or find exercises for other muscle groups.

Instructions for Dumbbell Jump Squat

To perform a set of dumbbell jump squat:

  1. Starting Position

    Stand with 2 dumbbells at your sides in a neutral grip. Your trunk should be in a neutral position.

  2. Eccentric (Lowering) Motion

    Maintain the alignment of your trunk as you push your hips back and down as though sitting on a stool beneath you. Stop when you can no longer maintain the position of your trunk.

  3. Bottom Position

    Pause as little as possible at the bottom position before transitioning to the concentric motion.

  4. Concentric (Upward) Motion

    Drive into the ground with your feet to extend your legs and jump explosively in the air. Absorb the momentum of the movement when landing by immediately dropping into the next repetition. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of dumbbell jump squat repetitions before resting.

This completes one set of dumbbell jump squat.