The kneeling jump squat is an explosive lower body exercise that involves starting in a kneeling position and then jumping up into a squat position. This exercise targets the quads, glutes, and hamstrings while also improving power and explosiveness.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Increases lower body strength and power
- Improves explosive jumping ability
- Engages core muscles for stability and balance
- Can be modified for different fitness levels by adjusting the depth of the squat and the height of the jump
- Provides a cardiovascular workout
- Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling
How to perform
- Start by kneeling on the ground with your feet flat on the floor and your toes pointing forward.
- Place your hands on your hips or behind your head.
- Engage your core and glutes, and then explosively jump up as high as you can.
- As you jump, extend your hips and knees fully.
- Land softly back on the ground in the kneeling position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Secondary