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251K Lincoln Road

Waitakere 0610

22B Cavendish Drive

Manukau 2104

4 Aranui Road

Auckland 1060

1 Wagener Place

Auckland 1025

Dumbbells Squat Jump: Abs, Glutes & Quads

Don't have much time to complete a series of workouts? Pick up your dumbbells and do this dumbbell jump squat.

This exercise is highly efficient for power purposes. It increases your ability to transfer and harness power and energy when performing ballistic athletic movements. It also helps increase the firing rates of motor units.





  • Hold a pair of dumbbells at your side in a position where your palms are facing each other. Stand with your feet spread into a shoulder-width.
  • Lower your hips into a full squat position. Make sure your thighs are parallel to the ground.



  • Using the downward moment, jump as high as possible. Keep the dumbbells at your sides.



  • Descend back into a full squat position.
  • Repeat as needed.