Dumbbell Plyo Squat
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Dumbbell |
| Movement pattern | Squat |
| Rep range | 6–12 reps |
20 similar exercises
Representative exercise: Jump Squat
- Jump Squat
- Plyo Squat
- Squat Bounce
- Jump Squat II
- Mini Squat Hop
- Semi Squat Jump
- Double Jump Squat
- Half Plyo Squat Core Shift
- Deep Breathe Flaps Plyo Squat
- Bodyweight Slow to Explosive Squat
- Barbell Jump Squat
- Resistance Band Squat Jump
- TRX Jump Squat
- TRX Squat Jump
- Landmine Squat Jump
- Dumbbell Jumping Squat
- Dumbbell Quarter Squat Jump
- Kettlebell Goblet Squat Jump
- Trap Bar Jump Squat
- Explosive Hang Squat
How GYMKC sets the weight for this exercise
For example, if you do 6 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 15.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 6–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.