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Dumbbell Squat Lunges Jump Complex

Dumbbell Squat Lunges Jump Complex

The Dumbbell Squat Lunges Jump Complex is a powerful full-body exercise that combines multiple movement patterns into one challenging sequence. This compound exercise targets your lower body muscles including the quadriceps, hamstrings, glutes, and calves, while also engaging your core and upper body muscles. By incorporating dumbbells into this exercise, you can also increase the intensity and build strength in your arms and shoulders. Starting with dumbbells in hand, you'll begin by performing a standard squat, lowering your hips back and down until your thighs are parallel to the ground. This targets your quadriceps, hamstrings, and glutes. From there, you'll transition into alternating forward lunges, stepping one foot forward and bending both knees until your back knee almost touches the ground. This activates different muscle groups in your legs while also challenging your balance and stability. Then comes the explosive part of the exercise where you'll jump explosively off both feet, propelling yourself upward. This plyometric movement engages your fast-twitch muscle fibers, boosting your power and athleticism. As you land, you'll go back into the squat position and immediately transition into the next lunge, repeating the sequence. This exercise is a fantastic addition to your workout routine if you're looking to improve lower body strength, endurance, and explosiveness. It can be modified to suit different fitness levels by adjusting the weight of the dumbbells or focusing on perfecting each individual movement before attempting the entire complex. Just remember to maintain proper form throughout the exercise to prevent injuries and maximize results.


  • Start by standing upright with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
  • Take a step forward with your right foot, lowering your body down into a lunge position, keeping your right knee directly above your ankle. Make sure your left knee hovers just above the ground.
  • From the lunge position, push through your right heel and explosively jump straight up into the air, driving your left knee towards your chest.
  • Land softly on the ground with your left leg, immediately transitioning into a lunge position on your left side.
  • Continue this alternating lunge and jump movement for the desired number of repetitions.
  • Throughout the exercise, engage your core, maintain good posture, and keep your movements controlled.
  • Remember to choose an appropriate weight for the dumbbells and adjust as needed to maintain proper form.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to maximize effectiveness and prevent injury.
  • Engage your core muscles throughout the entire movement for stability and control.
  • Start with lighter weights and gradually increase the weight as you become more comfortable and confident with the exercise.
  • Focus on breathing deeply and exhaling fully during each rep to oxygenate your muscles.
  • Perform the exercise at a controlled pace rather than rushing through it to ensure proper muscle activation.
  • Remember to warm up your lower body muscles with dynamic stretches before starting the exercise.
  • Include a variety of leg exercises in your workout routine to target different muscle groups and prevent plateaus.
  • Incorporate jump squats and lunges into your routine to add intensity and challenge your muscles.
  • Ensure that you have enough space around you to perform the exercise safely and with proper form.
  • Listen to your body and take rest days as needed to avoid overtraining and allow for muscle recovery.


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