Kneeling Jump Squat
How to do the Kneeling Jump Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Calves, Hamstrings, Quads
Barbell
How to do the Kneeling Jump Squat
- 1
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.
- 2
Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
- 3
Explode up with your hips, generating enough power to land with your feet flat on the floor.
- 4
Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Log it, see it on your body.
Every Kneeling Jump Squat set you log feeds Ascend's anatomy heatmap — so your glutes volume is visible at a glance — and counts toward your bodyweight-strength tier.
More glutes exercises
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