Kneeling Jump Squat
How to do the Kneeling Jump Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Calves, Hamstrings, Quads
Barbell
How to do the Kneeling Jump Squat
- 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.
Log it, see it on your body.
Every Kneeling Jump Squat set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Kneeling Jump Squat fits
The Kneeling Jump Squat shows up in training built around a specific goal. See how it fits:
More glutes exercises
Kneeling Jump Squat: common questions
What muscles does the Kneeling Jump Squat work?
The Kneeling Jump Squat primarily works the Glutes. It also recruits the Calves, Hamstrings and Quads as supporting muscles.
Is the Kneeling Jump Squat suitable for beginners?
The Kneeling Jump Squat is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Kneeling Jump Squat?
To do the Kneeling Jump Squat you'll need a barbell.
Is the Kneeling Jump Squat a compound or isolation exercise?
The Kneeling Jump Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Kneeling Jump Squat with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Kneeling Jump Squat sets, free.
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