Legs · Dumbbell
Dumbbell Plyo Squat
How to do the dumbbell plyo squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a dumbbell at your chest and lower into a squat with your hips back and knees tracking over your toes. Explode upward off the ground into a jump, then land softly and absorb the impact straight into your next rep.
- 1Feel your quads and glutes load on the way down, then fire to explode up
- 2Drive hard through your whole foot to leave the ground
- 3Land soft with bent knees to absorb the landing
Common mistakes
- Don't let your knees cave inward on landing
- Avoid landing stiff-legged; cushion every rep
- Don't round your back or let your chest collapse over the dumbbell
Muscles worked
The dumbbell plyo squat mainly works the quads and glutes, with the hamstrings, calves, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the dumbbell plyo 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.