Exercises / Upper legs / Kneeling Jump Squat
Kneeling Jump Squat
Kneeling Jump Squat: step-by-step technique, the muscles it works and a demo clip. Equipment: barbell. Level: expert.
- Equipmentbarbell
- Levelexpert
- Forcepush
- Typecompound
- Body partupper legs
- Primary muscles
- glutes, quadriceps
- Secondary muscles
- hamstrings, calves
How to do it
- Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
- Hold a barbell across your upper back, resting it on your shoulders.
- Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
- As you jump, push through your toes and fully extend your ankles, knees, and hips.
- Land softly back on the ground, bending your knees to absorb the impact.
- Immediately go into the next repetition, repeating the jump squat motion.