10 Best Dumbbell Plyo Squat Alternatives for Power and Glute Hypertrophy

Ranked Dumbbell Plyo Squat Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Plyo Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Barbell Jump Squat

   96% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   A good swap when you have a barbell to work with, and it still works the glutes.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Once you reach the bottom of the squat, explode upwards by jumping off the ground.
   4. As you jump, extend your hips, knees, and ankles, pushing through your toes.
   5. Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Dumbbell Plyo Squat
   • Primary muscle: glutes, the same as the Dumbbell Plyo Squat
   • Equipment: free weights, the same as the Dumbbell Plyo Squat
   • Body position: standing, the same as the Dumbbell Plyo Squat
2. Play demonstration

   2. Dumbbell Bench Squat

   93% match

   • Glutes
   • Dumbbell
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the glutes.

   How to perform this exercise

   1. Place a dumbbell on the ground in front of a bench.
   2. Stand facing away from the bench with your feet shoulder-width apart.
   3. Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
   4. Once your glutes touch the bench, push through your heels to stand back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Dumbbell Plyo Squat
   • Primary muscle: glutes, the same as the Dumbbell Plyo Squat
   • Equipment: free weights, the same as the Dumbbell Plyo Squat
   • Body position: standing, the same as the Dumbbell Plyo Squat
   • Balance: easier to stay steady on than the Dumbbell Plyo Squat
3. Play demonstration

   3. Dumbbell Squat

   93% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
   2. Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair.
   3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Dumbbell Plyo Squat
   • Primary muscle: glutes, the same as the Dumbbell Plyo Squat
   • Equipment: free weights, the same as the Dumbbell Plyo Squat
   • Body position: standing, the same as the Dumbbell Plyo Squat
   • Balance: easier to stay steady on than the Dumbbell Plyo Squat
4. Play demonstration

   4. Barbell Jefferson Squat

   92% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
   3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
   4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
   5. Push through your heels to stand back up to the starting position.
   6. Repeat the movement, alternating your forward and back foot with each repetition.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Dumbbell Plyo Squat
   • Primary muscle: glutes, the same as the Dumbbell Plyo Squat
   • Equipment: free weights, the same as the Dumbbell Plyo Squat
   • Body position: standing, the same as the Dumbbell Plyo Squat
5. Play demonstration

   5. Barbell Full Squat

   91% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes slightly turned out.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you begin to lower your body down.
   4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
   5. Lower yourself until your thighs are parallel to the ground or slightly below.
   6. Keep your knees in line with your toes and your weight in your heels.
   7. Drive through your heels to stand back up, extending your hips and knees.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Dumbbell Plyo Squat
   • Primary muscle: glutes, the same as the Dumbbell Plyo Squat
   • Equipment: free weights, the same as the Dumbbell Plyo Squat
   • Body position: standing, the same as the Dumbbell Plyo Squat
6. Play demonstration

   6. Barbell Hack Squat

   91% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
   2. Hold the barbell behind your legs, resting it on your upper thighs.
   3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
   4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Pause for a moment, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Dumbbell Plyo Squat
   • Primary muscle: glutes, the same as the Dumbbell Plyo Squat
   • Equipment: free weights, the same as the Dumbbell Plyo Squat
   • Body position: standing, the same as the Dumbbell Plyo Squat
7. Play demonstration

   7. Barbell Narrow Stance Squat

   90% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes pointing slightly outward.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
   4. Continue lowering until your thighs are parallel to the ground or slightly below.
   5. Pause for a moment, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Dumbbell Plyo Squat
   • Primary muscle: glutes, the same as the Dumbbell Plyo Squat
   • Equipment: free weights, the same as the Dumbbell Plyo Squat
   • Body position: standing, the same as the Dumbbell Plyo Squat
8. 

   8. Box Jump (Multiple Response)

   89% match

   • Glutes
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
   2. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
   3. Immediately drop or jump back down to the original starting place; then repeat the sequence.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Dumbbell Plyo Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Plyo Squat
9. Play demonstration

   9. Kneeling Jump Squat

   86% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
   2. Hold a barbell across your upper back, resting it on your shoulders.
   3. Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
   4. As you jump, push through your toes and fully extend your ankles, knees, and hips.
   5. Land softly back on the ground, bending your knees to absorb the impact.
   6. Immediately go into the next repetition, repeating the jump squat motion.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Dumbbell Plyo Squat
   • Primary muscle: glutes, the same as the Dumbbell Plyo Squat
   • Equipment: free weights, the same as the Dumbbell Plyo Squat
   • Body position: kneeling, not standing
10. Play demonstration

    10. Barbell Low Bar Squat

    86% match

    • Glutes
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and the barbell resting on your upper back.
    2. Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
    3. Continue lowering until your thighs are parallel to the ground or slightly below.
    4. Pause for a moment, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Movement: two-legged squat, the same as the Dumbbell Plyo Squat
    • Primary muscle: glutes, the same as the Dumbbell Plyo Squat
    • Equipment: free weights, the same as the Dumbbell Plyo Squat
    • Body position: standing, the same as the Dumbbell Plyo Squat