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.
More glutes exercises
The climb is free. The Club is how you go further.
Core tracking is free forever. Club unlocks the coach, the competition, and the depth — for the price of one protein-shake a month.
Your own coach character
Pick Rae, June or Atlas — a coach that reads your last 90 days and proposes the next move. Free gets nudges; Club gets the full conversation.
Mountain leagues, worldwide
Get ranked against climbers everywhere — every muscle tiered by bodyweight strength. Promote, demote, and prove it weekly.
Weekly + monthly challenges
Fresh goals that keep the streak interesting — solo or with your crew. Something to chase beyond your own numbers.
Deep analytics + PR projections
See exactly when you'll hit your next PR and bodyweight goal — 4, 8, 12 weeks out. The trajectory, not just today's number.
Unlimited crews
Run as many crews as you want — squads, family, gym friends. Shared summits, cheers, and a feed that keeps everyone climbing.
Themes, higher AI limits, full export
Aurora, Volcanic and Summit themes. More AI chat headroom. And CSV + JSON export of everything, anytime — your data stays yours.
14-day free trial · no card · cancel anytime · founder pricing locked forever.