Exercise library · Glutes

How to Do Kneeling Jump Squat

Step-by-step instructions, muscles worked and workouts that use the kneeling jump squat.

How to do it

1. Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
2. Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
3. Explode up with your hips, generating enough power to land with your feet flat on the floor.
4. Continue with the squat by driving through your heels and extending the knees to come to a standing position.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Similar exercises

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Gear for this exercise

Barbell and plates setA proper home strength setup for squats and presses.See it on Amazon →Squat rack / power rackThe centre of a serious home gym.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.