Dumbbell Plyo Squat
Use independent dumbbell loading to build muscle you built on purpose: Dumbbell Plyo Squat fits into any lower-body session.
How to do Dumbbell Plyo Squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explode upward, jumping off the ground.
- While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
- Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
- Continue alternating the position of your feet with each jump for the desired number of repetitions.
Dumbbell Plyo Squat Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Plyo Squat Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Dumbbell Plyo Squat
Swap Dumbbell Plyo Squat For
Dumbbell Plyo Squat — Frequently Asked Questions
How do you do the Dumbbell Plyo Squat?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Lower your body into a squat position by bending your knees and pushing your hips back. As you reach the bottom of the squat, explode upward, jumping off the ground. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Plyo Squat work?
The Dumbbell Plyo Squat primarily targets the glutes. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Plyo Squat should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Plyo Squat good for beginners?
Not usually. The Dumbbell Plyo Squat is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Plyo Squat?
Try the Kettlebell Pistol Squat, Barbell Clean-grip Front Squat or the Sled Lying Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
