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Upper Legs · Body Weight
Kneeling Squat Jumps Bodyweight
Kneeling Squat Jumps Bodyweight is a beginner compound plyometric exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Kneeling Squat Jumps Bodyweight
- Begin in a kneeling position on the floor with your knees hip-width apart and your toes pointing behind you. Sit back on your heels with your arms at your sides.
- Engage your core and glutes, then swing your arms forward and upward to generate momentum.
- Explosively jump up from your knees, bringing your feet forward to land in a squat position with your feet shoulder-width apart and your knees bent.
- Stand up from the squat position and then return to the starting kneeling position. Repeat for the desired number of repetitions.
Form tips
- Use your arms to generate momentum and assist with the jump.
- Land softly on your forefeet to reduce impact on your joints.
- Ensure your knees are aligned with your toes when you land in the squat position to avoid strain.
Kneeling Squat Jumps Bodyweight alternatives
More quads exercises
Kneeling Squat Jumps Bodyweight FAQ
What muscles does Kneeling Squat Jumps Bodyweight work?
Kneeling Squat Jumps Bodyweight mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Kneeling Squat Jumps Bodyweight?
None. Kneeling Squat Jumps Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Kneeling Squat Jumps Bodyweight should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kneeling Squat Jumps Bodyweight good for beginners?
Yes. Kneeling Squat Jumps Bodyweight is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Kneeling Squat Jumps Bodyweight burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Kneeling Squat Jumps Bodyweight?
Other exercises for the quads include Medicine Ball Jumps, Dumbbell Jumping Squat, Barbell Jump Squat and Barbell Box Squat.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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