Kneeling Jump Squat

Technique

How to perform Kneeling Jump Squat

1. Kneel with your knees about hip-width apart and your torso upright, using bodyweight or a barbell held across the back of your shoulders.
2. For the barbell setup, position the squat rack so you can take and return the bar from the kneeling position.
3. Sit your hips back toward your heels without rounding your torso; with bodyweight, you can swing your arms to assist the launch.
4. Drive your hips forward and upward quickly, bringing your feet beneath you while keeping the bar controlled if used.
5. Land on both feet in a squat and let the hips, knees and ankles absorb the landing.
6. Stand by extending your hips and knees with your feet planted.
7. Lower back to kneeling under control and reset before the next attempt rather than jumping onto your knees.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.