How to Do Dumbbell Frog Jumps

Dumbbell Frog Jumps is a quads exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Frog Jumps

  1. 01Stand with feet wider than shoulder-width, toes turned out, holding one end of a dumbbell with both hands between the legs.
  2. 02Squat down until the dumbbell nearly touches the floor while keeping the chest facing forward.
  3. 03Drive through the floor explosively to jump vertically, fully extending the hips, knees, and ankles.
  4. 04Land softly on the mid-foot and immediately transition back into the deep squat position.
  5. 05Absorb the impact by keeping the weight in the heels and the knees aligned over the toes.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Frog Jumps

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the dumbbell stays close to the center of gravity between the legs to prevent the torso from pitching forward during the jump.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Frog Jumps questions

What muscles does Dumbbell Frog Jumps work?

Dumbbell Frog Jumps is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Frog Jumps correctly?

Stand with feet wider than shoulder-width, toes turned out, holding one end of a dumbbell with both hands between the legs. Squat down until the dumbbell nearly touches the floor while keeping the chest facing forward. Drive through the floor explosively to jump vertically, fully extending the hips, knees, and ankles. Land softly on the mid-foot and immediately transition back into the deep squat position. Absorb the impact by keeping the weight in the heels and the knees aligned over the toes.

What is the A90 coach tip for Dumbbell Frog Jumps?

Ensure the dumbbell stays close to the center of gravity between the legs to prevent the torso from pitching forward during the jump.

Is Dumbbell Frog Jumps suitable for beginners?

Dumbbell Frog Jumps is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Frog Jumps?

Dumbbell Frog Jumps uses dumbbell.

A90 Intelligence

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