Animated GIF · Available via API
gif_boxKneeling Jump Squat
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fitness_center Equipment
BarbellCategory
plyometric
Mechanic
compound
Cal/min
10.4
Force
push
Kneeling Jump Squat is a intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the plyometric category. Secondary muscles engaged include Quadriceps and Hamstrings.
list_alt Step-by-Step Instructions
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.
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