DB jump squats are an excellent way to build leg strength; enabling you to use an explosive force through your legs when needed.

It is possible to do this with a barbell. However, dumbbells are a much safer option and allow you the flexibility to complete this simple exercise virtually anywhere; providing you have your dumbbells handy.

DB jump squats

DB jump squats work a lot of the lower body muscles, as you can see from the anatomical image on the right.

The exercise is designed to strengthen your quads, hamstrings, glutes and even your hips.

Due to the position you need to hold when doing a DB jump squat, you will find that your upper back muscles will also be targeted; this is due to the additional effort required to maintain correct posture and your grip on the dumbbells.

In this tutorial and related video, I'll show you the proper technique of the exercise, so you can complete it with confidence and safety.

Completing the exercise properly will mean the best results for you while avoiding the potential of injury.

We have a full video tutorial below to show you the fine form points of the DB Jump Squat.

Also, if you need something to print off and take to the gym, you can find our step-by-step exercise walkthrough further down this page.

DB Jump Squats – Step-by-step technique

    • Step 1: Place your dumbbells on the floor, one on each side of your legs; which should be shoulder width apart. Bend your knees, keeping your back straight to assume the starting position.
    • Step 2: Align your spine. This means feet shoulder width apart, dumbbells hanging at your sides and head in line with your body. You should not be leaning forward or back.
    • Step 3: Slowly lower the weights to above the floor by bending your knees. The weights should stay next to your calves on the way down. When your thighs are horizontal to the floor you are in the lower position.
    • Step 4: Explode upwards as fast as you can; straightening your legs and jumping into the air. Your arms should stay straight, at the side of your body.
    • Step 5: As you land start the knee bend to move you into the lower position again. This ensures you do not damage your knees and are ready to jump again. The key is to keep your body moving continuously.
    • Step 6: Repeat steps 3-5 for the prescribed number of reps .

** Pro Tip #1: This can be used as an excellent dynamic warm-up exercise, you should aim to complete 2-3 sets with 10-15 reps in each one. Alternatively, use this as an effective finisher with 2-3 sets of 8-15 reps.

** Pro Tip #2: You do not need to use heavy weights. The explosive force is enough to build rapid muscle growth in the target muscles.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.