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Dumbbell Plyo Squat

AdvancedStrengthTier T4

You stand with a dumbbell hanging in each hand and drop into a partial squat. You then jump straight up so both feet leave the floor, and land softly.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall with a dumbbell in each hand at your sides.
  • Keep both dumbbells hanging at your sides on straight arms, even in the air.
  1. A woman standing in front view with her feet shoulder-width apart, a dumbbell hanging in each hand at her sides.

    Step 1 of 4

    Stand with your feet shoulder-width apart and a dumbbell in each hand, arms hanging straight down at your sides.

  2. The same woman in a partial squat in front view, knees bent, both dumbbells still hanging at her sides.

    Step 2 of 4

    Bend your knees and sit your hips back into a partial squat, a quarter to half of the way down, with the dumbbells still at your sides.

  3. The same woman in the air in front view, both feet off the floor, legs extended and both dumbbells still hanging at her sides.

    Step 3 of 4

    Explode upward with maximum force so both feet leave the floor, keeping the dumbbells at your sides.

  4. A woman standing in front view with her feet shoulder-width apart, a dumbbell hanging in each hand at her sides.

    Step 4 of 4

    Stand with your feet shoulder-width apart and a dumbbell in each hand, arms hanging straight down at your sides.

Safety Information

Use a weight light enough to keep the jump powerful and the landing controlled; a load that is too heavy compromises the jump. Land softly on both feet with the knees bent to absorb the impact, and jump on a firm, level, non-slip floor with clear space around you. If you have a diagnosed knee, hip, ankle or back condition, or you feel sharp or worsening pain in a joint or the lower back while jumping or landing, ask a physical therapist or physician before doing this exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.