Dumbbell Squat Lunges Jump Complex

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a pair of dumbbells at your sides with a neutral grip.
2. Engage your core, pull your shoulders back and down, and maintain a proud chest.
3. Distribute your weight evenly across the mid-foot and heels of both feet.

How to do it

1. Perform one full squat by hinging at the hips and bending knees until thighs are parallel to the floor, then return to standing.
2. Step back into a reverse lunge with the right leg, then the left leg, ensuring both knees reach 90-degree angles during each rep.
3. Immediately perform an explosive squat jump, driving through the balls of your feet to leave the ground.
4. Inhale during the lowering phases and exhale sharply during the explosive jump and the ascent of the squat; maintain a controlled, fluid tempo.

Form checklist

• Keep your chest upright and avoid leaning too far forward during the lunges.
• Ensure the front knee stays aligned with the second toe and does not cave inward.
• Land softly from the jump by immediately absorbing the impact through the hips and knees.
• Maintain a firm grip on the dumbbells to prevent them from swinging and disrupting your balance.

Pro tips

• Focus on a 'seamless transition' between the squat, lunges, and jump to maximize time under tension and metabolic stress.
• Drive your front heel into the ground during the lunges to maximize glute recruitment.
• Keep the dumbbells glued to your sides during the jump to prevent momentum from the weights from pulling your shoulders out of alignment.

Make it harder

• Hold the dumbbells in a front-rack position at shoulder height to increase the demand on your core and upper back.
• Perform the final jump as a 'tuck jump,' pulling your knees toward your chest while in mid-air.

Frequently asked

What muscles does the dumbbell squat lunges jump complex work?

The dumbbell squat lunges jump complex primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell squat lunges jump complex?

The dumbbell squat lunges jump complex uses dumbbell.

Is the dumbbell squat lunges jump complex good for beginners?

The dumbbell squat lunges jump complex is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps