Squat jump with dumbbell

Main Muscles Affected

• Legs
• Buttocks

Exercise Difficulty

Difficult

Performing the squat jump with dumbbell:

1. Stand up straight and keep your heels approximately in line with your hips while keeping your toes slightly apart
2. Hold a dumbbell with your hands (at the ends) and bring it in front of your chest
3. Bend the knees, lower the body down with the buttocks down and keeping the knees in line with the ankles; I held the position for a few seconds, then come back up with the buttocks and make a jump upwards keeping the weight tightly in your hands.

• Advance with the knees in the descent phase of the squat
• Landing violently with your feet on the floor during the jump.