Dumbbell Jump Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Hold a dumbbell in each hand at your sides, feet about shoulder width, arms long.
- Dip to a quarter squat, letting the dumbbells travel straight down beside you.
- Jump, driving through the floor, and keep the arms hanging rather than swinging them for extra height.
- Land softly on the whole foot, stand up fully, and reset before the next rep.
FORM TIPS
- Light enough that the jump still looks like a jump. Two 25 lb (about 11 kg) dumbbells are plenty for most people.
- Hanging dumbbells make the landing heavier than it feels on the way up, so land through the middle of the foot rather than the heels.
- Log the weight of ONE dumbbell, as everywhere else in the app.
TARGET MUSCLES
Primary
- Quads
- Glutes
- Calves
Secondary
- Hamstrings
- Adductors
- Abs
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.