glutesdumbbell
dumbbell plyo squat
dumbbell plyo squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
Step 2. Lower your body into a squat position by bending your knees and pushing your hips back.
Step 3. As you reach the bottom of the squat, explode upward, jumping off the ground.
Step 4. While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
Step 5. Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalves
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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