How to Do the Kneeling Jump Squat
💪 Glutes, Calves, Hamstrings, Quadriceps🏋️ Barbell📊 Expert🏷️ Olympic Weightlifting
How to perform it
- 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.
- Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
- Explode up with your hips, generating enough power to land with your feet flat on the floor.
- Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Muscles worked
The Kneeling Jump Squat primarily targets your Glutes, with support from your Calves, Hamstrings, Quadriceps. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Kneeling Jump Squat slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.