Kneeling Jump Squat
Start
Finish
Muscles worked
How to do it
- 01
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.
- 02
Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
- 03
Explode up with your hips, generating enough power to land with your feet flat on the floor.
- 04
Continue with the squat by driving through your heels and extending the knees to come to a standing position.
If you don't have a barbell
Same movement pattern, same primary muscles — swap by what you have.
With barbell
More glutes exercises
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