Exercise guide · Advanced · Compound

Dumbbell Plyo Squat: How to Do It & Muscles Worked

The dumbbell plyo squat is a dynamic lower body exercise that combines a squat with a plyometric jump, performed while holding dumbbells. It targets the glutes, quadriceps, hamstrings, and calves, and requires explosive power, coordination, and balance.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings , Calves
Equipment
Dumbbell
Level · type
Advanced · Compound
Demonstration of the dumbbell plyo squat
Front view: muscles worked by the dumbbell plyo squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Back view: muscles worked by the dumbbell plyo squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Primary Secondary

How to do the dumbbell plyo squat

  1. Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Step 2: Lower your body into a squat position by bending your knees and pushing your hips back.
  3. Step 3: As you reach the bottom of the squat, explode upward, jumping off the ground.
  4. Step 4: While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
  5. Step 5: Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
  6. Step 6: Continue alternating the position of your feet with each jump for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell plyo squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Plyo Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.