The kneeling jump squat is an advanced plyometric exercise where you start kneeling on the floor and explosively launch yourself up to land in a standing squat position. It demands tremendous hip and quad power and is one of the most challenging bodyweight plyometric exercises.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds elite hip and quad power
- Develops explosive coordination
- Trains the rate of force development critical for athletic performance
- No equipment needed (mat recommended)
- Impressive bodyweight skill
- Useful for combat sports and athletic training
How to perform
- Kneel on the floor with knees together or hip-width apart. Sit your hips back so your butt is near or touching your heels.
- Swing your arms back to load the movement. Lean your torso slightly forward.
- Explosively swing your arms forward and up while driving your hips forward and pushing off your knees.
- Tuck your feet under your body in mid-air.
- Land in a deep squat position with both feet flat on the floor.
- Stand up from the squat. Return to the kneeling position carefully for the next rep.
- Use a soft surface (mat, grass) to protect your knees during the launch.
- Start with low reps (3 to 5) — this is an advanced plyometric.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary