Equipmentbarbell
Difficultyadvanced
glutesupper legs
Kneeling Jump Squat
The kneeling jump squat is a dynamic lower body exercise that targets the glutes and also works the quadriceps, hamstrings, and calves. It involves starting from a kneeling position and explosively jumping into the air while holding a barbell across the upper back.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
quadricepshamstringscalves
Track Kneeling Jump Squat in RepEight
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