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All exercises

Kneeling jump squat

Advanced

Kneeling jump squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
  2. 2Hold a barbell across your upper back, resting it on your shoulders.
  3. 3Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
  4. 4As you jump, push through your toes and fully extend your ankles, knees, and hips.
  5. 5Land softly back on the ground, bending your knees to absorb the impact.
  6. 6Immediately go into the next repetition, repeating the jump squat motion.

What to do instead

  • Jump squatBodyweight
  • Bodyweight drop jump squatBodyweight
  • Dumbbell plyo squatDumbbell
  • Barbell jump squatBarbell
  • Lunge with jumpBodyweight

Easier variations

  • Bodyweight drop jump squatBodyweight
  • Jump squatBodyweight
Logged today · 3 min restKneeling jump squat

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