# Dumbbell Frog Jump

A loaded jump from a deep, wide-stance squat, with a dumbbell in each hand hanging between your legs. Trains explosive power in the quads and glutes, with the adductors working hard in the wide stance.

- Intermediate · Plyometric
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-frog-jumps/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-frog-jump/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Calves: 6/10
- Hip adductors: 6/10
- Hamstrings: 5/10

## How to do the Dumbbell Frog Jump

1. Wide stance, toes out, dumbbells hanging between your legs.
2. Squat until your hips reach knee level, back flat.
3. Jump straight up, extending hips, knees, and ankles together.
4. Land in the same stance and sink back into the squat.

### Full technique — 7 steps

1. Stand with feet wider than shoulder width, toes turned out, holding a dumbbell in each hand with arms straight.
2. Squat down until your hips reach about knee level and the dumbbells hang between your feet near the floor.
3. Tighten your stomach and keep your back flat with your torso leaning slightly forward.
4. Drive your feet hard into the floor and jump straight up, extending hips, knees, and ankles together.
5. Keep your arms straight so the dumbbells stay close to your body in the air.
6. Land on both feet in the same wide stance with knees bent to absorb force.
7. Sink straight back into the deep squat under control before the next jump.

## Common mistakes

- Cutting the squat high
- Knees collapsing inward on landing
- Hard, noisy landings
- Rounding the back at the bottom
- Swinging the dumbbells forward
- Using dumbbells too heavy to jump

## Form cues

- Drive through whole foot
- Knees point where feet point
- Arms stay straight
- Land quietly
- Keep back flat

## How much to do

- **Strength**: 3–5 sets of 3–5 reps · rest 2 min · 2 reps in reserve · lower 1 s, lift explosively
- **Muscle growth**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 1 s, lift explosively
- **Endurance**: 2–3 sets of 12–15 reps · rest 1 min · 3 reps in reserve · lower 1 s, lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [180 Jump Squat](https://seto.fit/exercises/180-jump-squat/), [Single to Double Leg Box Jump](https://seto.fit/exercises/single-to-double-leg-box-jump/)
- **Resistance bands**: [Resistance Band Jump Squat](https://seto.fit/exercises/resistance-band-jump-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [In and Out Jump Squat](https://seto.fit/exercises/in-and-out-jump-squat/) — 45% of bodyweight
- **This exercise: Dumbbell Frog Jump — Intermediate**
- Harder: [Lateral Box Jump](https://seto.fit/exercises/lateral-box-jump/) — 50% of bodyweight
- Harder: [Jumping Pistol Squat](https://seto.fit/exercises/jumping-pistol-squat/) — 110% of bodyweight

## Quick answers

### What muscles does the Dumbbell Frog Jump work?

Primary: Quads 9/10, Glutes 8/10. Also works: Calves 6/10, Hip adductors 6/10, Hamstrings 5/10.

### When should I do the Dumbbell Frog Jump in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 8 min with rest.

### How many sets and reps of the Dumbbell Frog Jump?

Strength: 3–5 sets of 3–5 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min, 3 reps in reserve.

### What can I do instead of the Dumbbell Frog Jump?

No equipment: 180 Jump Squat, Single to Double Leg Box Jump. Resistance bands: Resistance Band Jump Squat.

### What is an easier version of the Dumbbell Frog Jump?

In and Out Jump Squat (45% of bodyweight).

### What is a harder version of the Dumbbell Frog Jump?

Lateral Box Jump (50% of bodyweight), Jumping Pistol Squat (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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