Legs · Dumbbell
Dumbbell Jumping Squat
How to do the dumbbell jumping squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a dumbbell in each hand at your sides, feet shoulder-width. Squat down to about parallel, then explode straight up off the floor, extending through your ankles, knees, and hips. Land softly with bent knees and immediately lower into the next rep.
- 1Feel your quads and glutes drive you explosively off the floor
- 2Absorb the landing softly through your knees and hips
- 3Keep your chest up and the dumbbells controlled at your sides
Common mistakes
- Do not land with locked or stiff knees
- Do not let your knees cave inward on takeoff or landing
- Do not round your back or let the dumbbells swing
Muscles worked
The dumbbell jumping squat mainly works the quads, glutes, and calves, with the hamstrings, forearms, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the dumbbell jumping squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.