Dumbbell Jump Squats target the quads, glutes, hamstrings, and calves while also engaging the core for stability. Hold a dumbbell in each hand at your sides, feet shoulder-width apart. Lower into a squat, then explosively jump upward, landing softly with knees slightly bent. This plyometric exercise builds lower-body power, enhances athletic performance, and increases overall calorie burn. Gymcheq emphasizes controlled landings and proper posture to minimize injury and maximize results.