Quads · Barbell · Advanced

How to do Kneeling Jump Squat

The kneeling jump squat is a dynamic lower body exercise that targets the glutes and also works the quadriceps, hamstrings, and calves. It involves starting from a kneeling position and explosively jumping into the air while holding a barbell across the upper back.

Primary muscles: Quads and Glutes
Also works: Hamstrings and Calves
Equipment: Barbell
Level: Advanced
Category: Legs

How to do Kneeling Jump Squat, step by step

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.

Muscles worked

Kneeling Jump Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Kneeling Jump Squat in SPLYT

Kneeling Jump Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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