Kneeling Jump Squat
How to do 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.
Quick answers
- What muscles does the Kneeling Jump Squat work?
- Mainly the glutes, with help from the calves, hamstrings, quads.
- What equipment do I need?
- Barbell.
- Is it good for beginners?
- It is rated expert level, so learn simpler versions first.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More glutes exercises
Exercise descriptions: free-exercise-db, public domain.