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Exercise 1420 · REF UgDm3oy

Kneeling Jump Squat exercise animation

Kneeling Jump Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

Starting from a kneeling position removes the ability to use the calves and ankles to help generate the jump, forcing the glutes and quads to produce all the explosive force to get airborne and land back down. That makes it a useful drill for exposing hip power that a standing jump squat can mask with ankle-driven momentum. It's demanding and best used sparingly as a power-focused accessory.

How to Do the Kneeling Jump Squat

  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.

Muscles Worked

The Kneeling Jump Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Kneeling Jump Squat work?
The Kneeling Jump Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Kneeling Jump Squat?
The Kneeling Jump Squat is done with a barbell.
What's a good alternative to the Kneeling Jump Squat?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.